01 · The method

How I actually do it

Every piece of this is testable, teachable, and already working for the athletes I coach. Take it apart, take what you need, or let me build it around your goal.

Fueling

160

g carbs / hour, all maple syrup

I fuel at 160 grams an hour. Most runners are at 50.

What I do · Pure maple syrup out of a five-ounce flask, 140 to 170 grams an hour on race day. No gels, no powder. I built up to it over years of training my gut, the same way I built my legs.

Why it works for you · Bonking is not a fitness problem, it is a fueling problem. The research backs going high: elite runners taking 120 grams an hour finished with less muscle damage than runners at 60 or 90. Fix your fueling and you will run the second half of your race like a different athlete.

How to build up to it →

Volume

129

bpm at the pace that used to cost me 154

I dropped 25 beats off my heart rate in a year.

What I do · I went from 70-mile weeks to 100 to 120, split almost every day into doubles, and stacked back-to-back long runs on the weekend. One or two threshold sessions, everything else easy.

Why it works for you · Volume is king. More miles means more mitochondria, more capillaries, and more blood moved per beat, which is why the same pace now costs me 25 fewer beats. You do not need my mileage. You need more than you are running, added the way that does not break you.

How I added the miles →

Gear

shoes in the rotation, 30+ pairs tested

I rotate four shoes. Each one has a job.

What I do · A daily workhorse for the 100-mile weeks, a stability super shoe for fast days on tired legs, a race-day carbon shoe, and a marathon speed shoe. Every pair gets broken in with two to four miles before it ever races.

Why it works for you · Rotating shoes varies the load on your tendons and bones instead of hammering the same tissue every day. Carbon shoes are worth about 2 to 4 percent, but that is a percentage of the engine you already built. Buy the training first.

See every pick and why →

Heat

7-14

days to adapt

Heat training is a legal performance enhancer.

What I do · I raced a 100-degree 50K and Arizona ultras at 95-plus. I slow my pace by a minute a mile, accept the higher heart rate, and run ice bandanas at the neck and groin.

Why it works for you · Heat exposure expands your blood plasma volume within days. It is basically EPO you are allowed to have: lower heart rate and lower core temperature at the same workload, and it carries over to cool races too. Suffer through two weeks of it and you come out a bigger engine.

The research on it →

Elevation

12k

feet of climbing in my next 100K

I live in New York and train for 12,000 feet of climbing.

What I do · Treadmill on a steep grade a couple of times a week, plus every hill and trail the city has. A 10-mile tempo on the treadmill can bank thousands of feet that the streets outside will never give me.

Why it works for you · Terrain is a training variable, not a limitation. Whatever your goal race throws at you, climbing or heat or altitude, you can rehearse most of it where you already live. No excuses, just a plan.

Inside the 2026 build →

Data

seconds per mile the watch got wrong

My watch said my threshold was 5:59. My blood said 5:25.

What I do · I lactate test, sweat test, and run bloodwork instead of guessing. Ferritin, B12, and D3 tell me more about my season than any recovery gadget on the market.

Why it works for you · Every zone you train in is built on top of a threshold number. If that number is wrong, every session is slightly wrong. Test the few things that actually change your training, and stop buying the things that do not.

See the test data →

Train like it's programmed. Because it is.

Everything on this page is already built into the training I write. Bring the goal, I bring the system.

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