Training Well Done

Join my and my physical therapist, Sean Crandell as we talk about tendons, one of my favorite subjects. Sean has helped me with ankle and knee issues and works with Nancy Foley who runs the practice he's at who has served many of our GHP members over the years. On this show, I engage Sean about tendons and learned valuable lessons about the difference between tendinopathy, tendonitis, and tendinosis. It's also a great refresher on the beauty of scientific discovery as well as its limitations. And that scientific discovery is really just a physical manifestation of philosophy. Check out Dr. Crandell on Instagram @PT_CrandellInterested in physical therapy services? Go to Foley Physical Therapy's website and leave your informationCheck out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla's e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

On this episode I'm joined with Dan Lampmann of YRC - Yinz Run Club. I've had the privilege of running with YRC over the last year and have supported their runners with understanding running mechanics and strength training for longevity. Dan & I have a fun conversation from his own sport background, to the founding of YRC, and the culture that's been curated at YRC. It's a great listen in understanding how you truly create a remarkable community, lessons I want to even better use in my own business. Tune in for a fun conversation. Join the Run Crew for one of their upcoming Wednesday evening 6:30pm runs!Follow Yinz Run Club for info:Instagram: https://www.instagram.com/yinzrunclub/Facebook: https://www.facebook.com/profile.php?id=100076762522965Check out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla's e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

Join me on this episode with one of our coaches at GHP, Benny Zelkin. Benny has been at GHP almost 2 years to date and handles our Trackside Sprints program and coaches our Strength and Movement Small Group Personal Training. He was a former short sprinter at Case Western University as well as coached short sprints at Case Western University. On the first half of this show we get to learn about Coach Benny's athletic background and getting into coaching. On the second half we discuss his coaching philosophy and how that shows up in training.If you are interested in training with Coach Benny here at GHP, drop a line on the website and set up a Performance Report with mewww.ghperformance.comCheck out my e-Book on Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla's e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

Join me on this episode with Alyssa Chance, a local runner here in Pittsburgh who runs everyday to view various artworks around the city. Alyssa impressively amasses 80-100mile weeks consistently. So consistent, that in the last 2 years, she's only not hit 80+ miles per week, once.Her commitment can be summarized by one line from her husband "so where are you running today?"Tune in to an amazing story by someone who began running in her 30s and now runs 8-15 miles a day to see all of the amazing artwork around our city.You can find her on Instagram @RunTheChance and on Strava as Alyssa ChanceSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Learn more about Global Human Performancewww.ghperformance.comWe are on Instagram @GlobalHumanPerformanceFind Coach Donald @Coach_Donald_

I made some goofy choices last week that I have left me on a bad knee. I think you can learn something from me. Last episode of the year, changing pace for 2023. Enjoy!Check out my e-Book Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla's e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

You know you need to stretch more. During my morning walk, I cover a couple of easy ways to get more stretching in as you know you need to do it. And a nice nugget about confidence at the end. Enjoy!Share this with a training mate!Check out my e-Book Strength Training for Young Runnershttps://www.ghperformance.com/strength-training-for-young-runnersCheck out Coach Khyla's e-Book on Sport Mindfulness & Meditationhttps://www.ghperformance.com/mindfulness-meditationCheck out my e-Book on 10 Exercises to Eliminate Running Painhttps://www.ghperformance.com/eliminate-running-painSign Up for Our Newsletter for Weekly Tips!https://ghperformance.activehosted.com/f/1Find this show on Instagram @Training_Well_DoneFind Coach Donald @Coach_Donald_

Learn about what your hip flexors are and how to you can keep them from getting hurt!Download your copy of Strength Training for Young RunnersDownload your copy of Sports Mindfulness and MeditationGet Started with Global Human Performance

Spring marathon season training is beginning for many of you! For the younger runners, off-season track training has begun. You know strength training is important to having a quality training cycle and off-season, you know to do your squats, lunges, and deadlift variations along with upper body work. But "how" should you be setting up your sets, repetitions, and speed of the lift. That's what we're talking about here today:IsometricsHigh repetitionEccentricsEnjoy, and share with a training partner!Download your copy of Strength Training for Young RunnersDownload your copy of Sports Mindfulness and Meditation

Check out this interview I did with one of our student-athletes in August, Holden Eagle. This was just before starting his freshman XC season after having a great HS senior campaign, capping it off with a 5th place 4x800m finish & 10th place 800m finish at the PIAA State Championship as well as placing 17th in the 4x800m at New Balance Nationals.For context, when we met 5 years ago during 8th grade, he was not physically able to run due to a rather uncommon reason.Listen up and enjoy!GHP is hiring for a marketing director! Learn more herehttps://www.indeed.com/job/marketing-director-f828d107659a74f2Im raising money for Community Forge, an amazing organization in Wilkinsburg doing fantastic work. Learn more here and donate if you can.Download your copy of Strength Training for Young RunnersDownload your copy of Sports Mindfulness and Meditation

Winter is coming. That means it's time to get more work in the gym. When it comes to getting leg work in, you have to have balance getting all of the major muscles targeted. With the major muscles, most can get trained by looking at leg exercises in the context of squatting vs. hinging. Learn more about it on this episode.GHP is hiring for a marketing director! Learn more herehttps://www.indeed.com/job/marketing-director-f828d107659a74f2Im raising money for Community Forge, an amazing organization in Wilkinsburg doing fantastic work. Learn more here and donate if you can.Download your copy of Strength Training for Young RunnersDownload your copy of Sports Mindfulness and Meditation

Today we get into the nitty gritty of what "getting in shape" actually entails. I'm covering 5 types of endurance workouts, primarily in a running sense, and what happens to your body as you do them. Base Runs, Recovery Runs, Threshold Runs, VO2Max Runs, and Interval Sprints. Get your notebook out! It'll be easy to understand but definitely worth jotting downGHP is hiring for a marketing director! Learn more herehttps://www.indeed.com/job/marketing-director-f828d107659a74f2Im raising money for Community Forge, an amazing organization in Wilkinsburg doing fantastic work. Learn more here and donate if you can.Download your copy of Strength Training for Young RunnersDownload your copy of Sports Mindfulness and Meditation

On Saturday I ran the Baltimore Running Fest: Half Marathon. It was a great time but I learned some lessons the hard way. Check out my recap with some tips you could find useful for your next race and just hear a fun narrative of a tough weekend! Including a story about salty pancakes.Im raising money for Community Forge, an amazing organization in Wilkinsburg doing fantastic work. Learn more here and donate if you can.Download your copy of Strength Training for Young RunnersDownload your copy of Sports Mindfulness and Meditation

Confidence is often the "X" factor when it comes to performance. You can have all of the physical attributes possible but if you don't believe in yourself, you won't achieve your best. Conversely, you may not be the most gifted, but confidence will give you a lot of audacity to train harder, compete harder (especially with yourself), and push your limits. On this episode, I will offer 3 ways you can improve your confidence. https://www.ghperformance.com/strength-training-for-young-runners (Check out my new E-Book: Strength Training for Young Runners) https://www.gofundme.com/f/donalds-community-forge-fundraiser?utm_source=customer&utm_medium=copy_link&utm_campaign=p_cf+share-flow-1 (Check out my fundraiser for Community Forge!)

The things that we have to truly work for to achieve generally require suffering. Hard work, is, well, hard. It requires us to evolve. In order to make that growth, we have to break ourselves down to build back up. That's true in a physiological sense of muscles, but also at the macro level of life. Download my brand new e-book "Strength Training for Young Runners" where you can have your young athlete be safely introduced to strength training at home or at your local fitness center https://www.ghperformance.com/strength-training-for-young-runners (https://www.ghperformance.com/strength-training-for-young-runners)

Stop riding the struggle bus of not eating and not drinking water before intense workouts. YOU NEED FUEL. This is a big part of why you throw up during/right after workouts. While it may be acceptable to do low intensity cardio on an empty stomach - doesn't really use as much fat as you may think, especially for how crappy it feels - it's completely unacceptable to be dehydrated and underfed. Listen up about why not eating enough or being dehydrated can lead to throwing up. Fun fact: I recorded this hungry and dehydrated :( You can come check in out at our Sport Nutrition Seminar! https://app.acuityscheduling.com/schedule.php?owner=18321165&appointmentType=28627950 (Sign up for in person here) https://app.acuityscheduling.com/schedule.php?owner=18321165&appointmentType=19746887 (Sign up for virtual here) Check out Coach Khyla's e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation (https://www.ghperformance.com/mindfulness-meditation) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

Welcome back to part 2 of recruiting with Mark Metzka, an admissions counselor at Slippery Rock University who helps with athletic admissions. Learn about: making contact with college coaches NCAA division 1-3 differences academic requirements for getting in how good you really have to be to get a scholarship importance of club/AAU for recruiting Title 9 & football $$ much, much more Mark is a great resource and is willing to help you. Send an email if you need help (he says so in the show): mark.metzka@sru.edu Check out Coach Khyla's e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation (https://www.ghperformance.com/mindfulness-meditation) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

We are back. GHP has been quite busy. This was an episode recorded late in 2021 with Mark Metzka, an admissions counselor at Slippery Rock University who helps with athletic admissions. He came to GHP in August 2021 and will be back in August 2022 to teach about college athletic recruiting. I got him on the show to discuss how you can best get you/your student-athlete recruited. Learn about: making contact with college coaches NCAA division 1-3 differences academic requirements for getting in how good you really have to be to get a scholarship importance of club/AAU for recruiting Title 9 & football $$ much, much more Mark is a great resource and is willing to help you. Send an email if you need help (he says so in the show): mark.metzka@sru.edu Check out Coach Khyla's e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation (https://www.ghperformance.com/mindfulness-meditation) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

Join me and Coach Adam from GHP as we discuss various myths in the training world. Coach Adam has some bones to pick! 4:50 Adam's influence on training 8:40 Myths in training Thanks for listening! Check out Coach Khyla's e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation (https://www.ghperformance.com/mindfulness-meditation) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1)

This is one of those driving episodes so use the audio quality and that possible light. Another episode of training well done your show on the what the why and how quality training. Thanks for listening! Check out Coach Khyla's new e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation (https://www.ghperformance.com/mindfulness-meditation) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

Today I'm sitting with Logan St. John Kletter, the sophomore phenom from Mt. Lebanon HS and Pacer track club. She just set 3 school records earlier in February and placed 2nd at the Pennsylvania state cross country championship.   We will discuss her journey from being a new runner to becoming one of the best runners in the nation! 1:57 : Favorite accolades  6:00 -How Logan got in to running 9:42 -Obstacles faced during her development 15:28 -How Logan's training has evolved and what she does now 23:44 -Aspirations for the 2022 season 27:07 -How Logan remains a regular HS kid despite the pressures 28:07 -Advice for talented runners Thanks for listening! Check out Coach Khyla's new e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation (https://www.ghperformance.com/mindfulness-meditation) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

I'm with our Head Coach Khyla to chat about what conditioning is, how your body changes to different types, and how you can train to be in better shape for YOUR activity. Also, you get to hear our workout throw up stories. 4:25 -Workouts that have crushed us 9:11 -What conditioning is 13:00 -The 3 energy systems that you "condition" 18:40 -How you improve them Thanks for listening! Check out Coach Khyla's new e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation (https://www.ghperformance.com/mindfulness-meditation) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

Listen to this recorded seminar I had with my members as we tackled the importance of knowing what are the basics of sport nutrition, many were discussed in this seminar that will greatly help you to be a great athlete. Keep listening! 00:34 - How Nutrition Affects Performance 07:16 - What should You Be Eating? Macros & Micros 32:28 - How much should you be eating? 41:54 - Timing your food 51:39 - What does a good general plate look? 51:46 - Gaining Weight 53:20 - Losing Weight 56:08 - Sport-specific eating recommendations 59:25 - Supplements 1:01:54 - Setting up a successful environment Thanks for listening! Check out Coach Khyla's new e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation (https://www.ghperformance.com/mindfulness-meditation) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

Join me now on this episode, with my man Jasper Tom, a UDL Ultimate Frisbee team, as well as a former teammate of mine. He will share his journey and experience in training through pandemic. Keep listening! 00:47 - Getting to know about Jasper 03:14 - How did Jasper like playing league? 06:42 - Jasper's happiest successful playing Ultimate Frisbee, as he matures in the sport. 10:13 - How did Jasper start playing Ultimate? Thanks for listening! Check out Coach Khyla's new e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation (https://www.ghperformance.com/mindfulness-meditation) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

Get to know more with Kim Lambert of CBRC, from a Casual Runner to a Running Club Founder. Ended up doing 3 marathons in the year 2013. So listen and be encouraged with her words of wisdom and love with running. 8:48 How did Kim get into running, got a run club, love running & how did running become a thing as the first place in her. 14:02 Kim's coworker kept talking about five K's that got her first running. 15:01 What made Kim end up joining a club. 26:23 Things that runners often struggle with. Thanks for listening. Check out Coach Khyla's new e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation (https://www.ghperformance.com/mindfulness-meditation) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

Everyone wants a fitness community that they can relate and help them to know or pick their right fitness that suits for them. This episode is about Ashley running an organization called SweatNET that brings together various coaches & fitness businesses for events to promote different ways to be fit. If you want to get more fun in your fitness, don't miss this episode!" 1:50 - About SweatNET and how the variety and diversity of fitness can help with community health and in overall being able to allow people to experience fitness better 7:50 - Ashley Fortune talked about SweatNET's history and vision 12:22 - Strategy in building the fitness business during pandemic 16:10 - How did SweatNET vision mix with Ashley own vision Thanks for listening. Check out Coach Khyla's new e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation (https://www.ghperformance.com/mindfulness-meditation) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

This episode I recorded on my way home from a coaching session I did. I had a conversation with a young athlete after finding out they had been hiding a small injury hoping to not have their training adjusted or to not be allowed to compete. I want to address this as this is a viewpoint I've seen athletes have, especially those who value hard work & have seen it's value, possess. But it's not very healthy. Tune in. And yes, next time I'll use AirPods so it's more clear. Thanks for listening. Check out Coach Khyla's new e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation (https://www.ghperformance.com/mindfulness-meditation) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

On this show I interview one of my high school XC & track athletes, Jack Barnhisel on his amazing career and “breakout” senior season in cross country. He's an athlete I've had the privilege to train for the last +4 years with GHP and have been with over 7 years with my club team.   He's hungry, humble, and talks well on the mic! 1:06 - Thoughts on his upcoming races: City Championship, District Championship, and PIAA State Championship 5:40 - How did you got into running 10:39 - What changed to make these big leaps in performance 25:38 - The Competitive Fire Check out Coach Khyla's new e-Book on Sport Mindfulness & Meditation https://www.ghperformance.com/mindfulness-meditation (https://www.ghperformance.com/mindfulness-meditation) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

In this episode, I discuss how to handle comparisons with Coach Khyla.  Comparison is natural but how can you manage in a way that it doesn't sabotage you during your competition and training?  Explore with us on this episode. What is the comparison trap Dealing with expectations How to deal with comparison Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

Join me and our new Head Coach at GHP, Coach Khyla, on a conversation about developing athletes over time. How can we build athletes better - or really, how can we set them up to build themselves better?  Timestamps: 1:42 - Khyla's Head Coach Role 9:44 - Why athletes should play multiple sports 22:24 - The skills you acquire in LTAD Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 Find this show on Instagram @Training_Well_Done Find Coach Donald @Coach_Donald_

In this episode, I talked about hip mobility - what it is and why it is important. I also emphasized the importance of having good hip mobility in running and other sports. I also discussed the difference of mobility to yoga and flexibility.  Timestamps: 0:49 - 7:37 - Athlete Highlights 7:39 What is Hip Mobility and Why Does it Matter ? 14:07 - Improving Hip Mobility  Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) 
Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram @Training_Well_Done Find Coach Donald @Coach_Donald_

Join me on this interview with my friend, Jen Bigham, @localelite about her running journey. Jen was a very talented HS running and yet has found herself running at her best after having kids and having a youthfulness that only grows with age! Something to take away young runners: run your slow runs slower! 3:10 How Jen got started 9:30 Training that prevents injury 15:22 Life after college 23:24 Adult Running Career 30:30 Body resilience 36:48 Coaching young athletes 46:30 Being Coached/Family

In this episode, I talked about what speed training really is and its 3 important elements. I also explained what max velocity and acceleration is and how speed training is different for each type of athlete.  I also talked briefly about the importance of deloading and giving your body time to heal in order to perform better.  Timeline: 2:24 Make Sure to Be Deloading 3:44 What Speed Training Is and Its 3 Elements 4:45 Acceleration overview 7:09 Max velocity overview  11:55 Speed Endurance overview  Register for our college recruiting series happening the weeks of August 2nd and 9th! https://www.ghperformance.com/blog/college-recruiting-seminar (https://www.ghperformance.com/blog/college-recruiting-seminar) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) 
Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram @Training_Well_Done Find Coach Donald @Coach_Donald_

Negative mindset can really affect your performance as an athlete. In this episode, I talk about the three things that I do to get out of the rut, manage my bad mood, and boost my performance.  0:41 - Athlete Stories 5:03 - How our Mood Affects our Performance 7:51 - 3 Things I Do To Get Out of the Rut Register for our college recruiting series happening the weeks of August 2nd and 9th! https://www.ghperformance.com/blog/college-recruiting-seminar (https://www.ghperformance.com/blog/college-recruiting-seminar) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) 
 Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram @Training_Well_Done Find Coach Donald @Coach_Donald_

Balanced training will keep you from getting hurt and avoid injury. Here's a rule of thumb - when you push, you also need to pull. In this episode, I talk about the importance of balancing front and back.  0:49 Athlete Stories 13:14 5 tips to balancing front and back Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Our summer Trackside program has begun! Made for building speed and endurance! https://www.ghperformance.com/ (https://www.ghperformance.com) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram @Training_Well_Done Find Coach Donald @Coach_Donald_

Summertime is here and many athletes ramp up their training to 2 & 3 workouts and practices per day!  This can be great if done properly, but hindering if handled poorly.  In this episode, I share with you 4 tips to be able to handle multiple sessions a day without your body falling apart! 1:45 - Athlete stories  12:11 - 4 Tips to Handle Multiple Training Sessions in a Day Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Our summer Trackside program has begun! Made for building speed and endurance! https://www.ghperformance.com/ (https://www.ghperformance.com) 
Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram @Training_Well_Done Find Coach Donald @Coach_Donald_

If there's one method of training I love, it's eccentric work! On this episode, learn what eccentric training is and how you can best utilize it to get great results from your training! Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Our summer Trackside program has begun! Made for building speed and endurance! https://www.ghperformance.com (https://www.ghperformance.com) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

On this episode, our awesome coach here at GHP, Khyla Freeman, shares her 4 Keys of Mindfulness that are embedded in how she coaches. Often, athletes find themselves in their own way. Coach Khyla is here to lead you out of the dark! 11:26 How coaching mindset became important 26:44 Authentik Fit's 4 Keys of Mindfulness 36:36 Stories of mindset in action! Follow Coach Khyla https://www.instagram.com/authentikfittraining/ (@authentikfittraining) Also, on Saturday July 10th she is hosting our "Power Your Mind Camp" where we will be working with athletes on growing their mindset in a personal intensive. We are only taking 12 athletes to keep this as personal and valuable as possible. https://app.acuityscheduling.com/schedule.php?owner=18321165&appointmentType=22873568 (Use this link to sign up!) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Our summer Trackside program has begun! Made for building speed and endurance! Reach out to get details. https://www.ghperformance.com (https://www.ghperformance.com) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

I recently ran my first half marathon race! What helped me get through and run my best time over 13.1 miles? My arms! Being able to focus on the right things while running can really help you with running at your best. Here are 2 big things to focus on to have better arms. 6:18 - Setting the Rhythm and Pace 14:41 - Big Arm Angle = More Force in the Ground = More Stride Length Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_) Check out GHP's website www.ghperformance.com

Part 2 of my returning to play series for Ultimate. 4:38 - The main risk of jumping: landing 9:08 - How to Train for Landing Jumps 17:58 - How to Improve Your Jumping Ability Exercises for improving jumping ability and improving your stamina to jump a lot! https://youtube.com/playlist?list=PLC2ZhqZ03Rcp7rrT9AweaTWPZiTWjU1DF (Plyometric Playlist) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Getting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help! https://www.ghperformance.com/programs/adult-recreational-performance (https://www.ghperformance.com/programs/adult-recreational-performance) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

Part 1 of my several part series on returning to play ultimate frisbee. In this first part, I will discuss 3 important things you can do to start working on cutting and adding it to your training. This is a simple episode for those who are literally just getting into shape to play. I play AUDL ultimate for the Pittsburgh Thunderbirds and these are the things I worked on to get myself ready to even play pick up before AUDL ramped up. 2:45 - Stopping 4:45 - Get stronger quads 5:45 - Stepping through cuts https://youtube.com/playlist?list=PLC2ZhqZ03Rcr0gERvvxexlUNVZ2ViokKU (Beginner Change of Direction Drills) - via my YouTube page https://youtube.com/playlist?list=PLC2ZhqZ03Rco93ZoR6PT9W8a8EZW8ZiAv (A List of Lower Body Exercises) - While your quads specifically need to be stronger, here are some exercises for your entire leg Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Getting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help! https://www.ghperformance.com/programs/adult-recreational-performance (https://www.ghperformance.com/programs/adult-recreational-performance) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

How much training is enough, too much, or not enough? I've noticed some consistencies in the time I've spent training over the years based on how much I see young athletes training.  I find some athletes who train for several hours a day and some athletes who only do 1 hour a day and call it a day.   Which is best?   It's a worthy question to ask when you are evaluating your workload 0:44 Seeking a Marketing Intern 5:35 How Much Time Should You Spend Training? 14:59 Athletes Don't Train Less Than 5 Hours a Week Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Getting Ready to Return to Play Ultimate Frisbee? Check us out and see how we can help! https://www.ghperformance.com/programs/adult-recreational-performance (https://www.ghperformance.com/programs/adult-recreational-performance) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

Learn about, Pittsburgh Thunderbird, Max Sheppard's training. He is an American Ultimate Disc League MVP finalist and All-Star game MVP. Max plays professional ultimate frisbee and has a serious love for training. On this interview we discuss how he prepares on his own for the seasons! Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Local to Pittsburgh and looking for track & field training? Check us out! https://www.ghperformance.com/programs/youth-speed-performance (https://www.ghperformance.com/programs/youth-speed-performance) Sign Up for Our Newsletter for Weekly Tips! https://ghperformance.activehosted.com/f/1 (https://ghperformance.activehosted.com/f/1) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

Part 2 of GHP's sport nutrition seminar! On this episode I primarily cover when an athlete should eat and all about hydration. I also go over supplements in this episode. 1:15 a story about a kid nearly passing out the other day due to lack of hydration and food 4:55 Hydration 11:13 Supplements 15:19 You need Fiber! 17:17 When to Eat: Before, During, and After Training/Competition 28:05 Recap & Q&A from live attendees Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Local to Pittsburgh and looking for track & field training? Check us out! https://www.ghperformance.com/programs/youth-speed-performance (https://www.ghperformance.com/programs/youth-speed-performance) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

This is from a seminar I gave recently. This is part one and will cover macronutrients (carbs, protein, fat) & micronutrients. This is a must listen for a youth athlete and anyone who trains and guesses at nutrition. It's not too sciencey and full of actionable steps! You'll need a calculator to calculate your nutritional eating needs! Macros - 3:01 Micronutrients - 32:50 Follow me on IG for more training tips and to learn more about me: https://www.instagram.com/coach_donald_/ (https://www.instagram.com/coach_donald_/) If you're interested in free workouts, our GHP Performance Report, or to learn about GHP, check out the site: http://www.ghperformance.com (www.ghperformance.com) 4x4x48 JY Originals Fundraiser https://www.gofundme.com/f/jy-originals-scholarship-for-creatives (https://www.gofundme.com/f/jy-originals-scholarship-for-creatives)

On this episode I was joined by colleague, friend, and client, Dr. Marcel Minutolo. Among many things, Marcel is an ultramarathoner. Yes, one of those crazy people! On this episode we discuss his training for an ultramarathon and his mindset towards being able to take on what is a near super human feat. 0:00 4x4x48! See the fundraiser below 9:30 Running basically gives you Stockholm syndrome. You forget the pain! 19:00 Being average in the best possible groups 31:00 Mileage and physical training for an ultra Use the link below to support my 4x4x48 fundraiser for Janel Young! gf.me/u/zkchba Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Local to Pittsburgh and looking for strength & performance training? Check us out! https://www.ghperformance.com (https://www.ghperformance.com) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

For this episode, I brought on Farooq Al Said, a training partner of mine who has helped me with rethinking some of how I handle my own training. Having a martial arts background and a very playful approach to training, working out with Farooq is a great change of pace for me.   In younger days, Farooq had opportunities to be a pro fighter and play AAA pro baseball. But life had other plans for him. Through all he's been through, the love of training has always lasted with him. We discuss on this episode a lot of stories related to training your ability to move well when it comes to sports & life longevity.  4:45 - Farooq does martial science, the rest of us just throw temper tantrums when we get in fights 16:10 - Muscle Don't Mean Shit if it Don't Move. We discuss having robust movement and how that influences longevity & performance 30:27 - the importance of play when it comes to training 45:01 - how training well when you're young can help make your later adulthood years feel amazing & youthful Learn more about Farooq's work with 1 Hood Media http://www.1hood.org (www.1hood.org) Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Local to Pittsburgh and looking for track & field training? Check us out! https://www.ghperformance.com/programs/youth-speed-performance (https://www.ghperformance.com/programs/youth-speed-performance) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

Ahh, the modern age old question: should I do static or dynamic stretching before my workout? In short, you should always do a dynamic warm prior to training. But what actually is warming up? And more importantly, what actually does static stretching do? And what is dynamic stretching? I explain that in simple easy to understand terms for you 1:18 Checkout my podcast "https://www.theblackcodespodcast.com/ (The Black Codes)" 4:10 Understanding warming up 7:17 Is static stretching bad to do before working out/competing? 10:00 Static Stretching 14:24 Dynamic Stretching Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) If you aren't local, check out our Remote Running Coaching! https://www.ghperformance.com/remote-running-coaching (https://www.ghperformance.com/remote-running-coaching) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

Welcome back! On this episode I will be discussing why athletes need a true off-season from intense competition and training. Some athletes compete at a high level in their sport all year and wonder why they are burned out and/or injured. Take a listen and share with a teammate, athlete, parent, or colleague! Timestamps 5:47 - my 4.0 athletes giving me headaches with their "not so 4.0 actions" 10:10 - understanding the training year 14:30 - #1 20:22 - #2 Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain (https://www.ghperformance.com/eliminate-running-pain) Local to Pittsburgh and looking for track & field training? Check us out! https://www.ghperformance.com/programs/youth-speed-performance (https://www.ghperformance.com/programs/youth-speed-performance) Find this show on Instagram https://www.instagram.com/training_well_done/ (@Training_Well_Done) Find Coach Donald https://www.instagram.com/coach_Donald_/ (@Coach_Donald_)

Joining me today is Toni Kengor Co-founder and coach of Relentless Runners, a running coaching company helping runners across the country get more from their running.  Today we discuss how to better listen to your body and being able to drive your training optimally. We discuss how to know when to turn things up & when to turn things down to make sure you keep your body from injury. Hey look, show notes to help you get through 0:00 intro banter 10:35 Getting into running 17:17 Listening to your body Follow me on IG for more training tips and to learn more about me: https://www.instagram.com/coach_donald_/ (https://www.instagram.com/coach_donald_/) If you're interested in free workouts, our GHP Performance Report, or to learn about GHP, check out the site: http://www.ghperformance.com (www.ghperformance.com) http://www.relentlessrunners.com/ (Check out Relentless Runners here!)

If you live on planet Earth you've undoubtedly heard your core referred to as your stomach. While it's not entirely false, it's far from the whole truth. Your abs being your core is akin to a square being a rectangle. A square is a rectangle, but a rectangle isn't a square. Your stomach region muscles are apart of your core but the "core" is bigger than that. The midsection of your body, your trunk, from shoulders to hips is all the core. It's meant to denote that where your limbs connect is very important. It is. Your stomach isn't where your limbs connect. The entire trunk is. Your hips, shoulders, chest, and back are all included in "core strength". Listen up for more! Two tips: If you can do 500 sit ups but your upper back is weak, you have a weak core. Improving mobility of your hips will be as much, if not more, valuable than doing 500 sit ups. ..... It's okay to do 500 sit ups btw. It's just apart of the equation, not the whole thing! Follow me on IG for more training tips and to learn more about me: https://www.instagram.com/coach_donald_/ (https://www.instagram.com/coach_donald_/) If you're interested in free workouts, our GHP Performance Report, or to learn about GHP, check out the site: http://www.ghperformance.com (www.ghperformance.com) Easy Share link https://training-well-done.captivate.fm/listen (https://training-well-done.captivate.fm/listen)

While sports are fun, when you compete "seriously" the aim is to win. Yes, we all want to get better & enjoy our activity, but being a champion is about winning. Even if you aren't in the upper echelon, everyone has a certain competitive range of peers you compete against. Winners win. Chatting about this, I'm joined with Andrew Johnson, a former PIAA & WPIAL champion, USATF star, one of the best running backs to come out of Pennsylvania, and formerly apart of the University of Miami's 4x1 team as well as played running back for the football team. This year in 2020, Andrew was inducted into the North Hills HS Hall of Fame from the class of 2004. He currently holds their 100m record and was awarded a variety of accolades. That to say, this man knows about winning and the mentality that goes in to winning. And often, it's great to hear these things from competitors themselves. Tune in! Follow me on IG for more training tips and to learn more about me: https://www.instagram.com/coach_donald_/ (https://www.instagram.com/coach_donald_/) Check out my website to learn more about coaching and my gym: http://www.ghperformance.com (www.ghperformance.com)