The Leadville Trail 100 Mile Run
How a dream became a plan, and the plan turned into a belt buckle
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Reinier Paauwe
Feb 7, 20238 min read
Every Second Counts
1:13:55…1:13:56…1:13:57…1:13:58…1:13:59. STOP.
Melissa Paauwe
Nov 15, 20223 min read
How Cold is Too Cold to Run?
I’ve often wondered this question myself, and I get asked it from clients, so I compiled some information for us to use as a guideline as...
Melissa Paauwe
Nov 8, 20223 min read
"Reasons" vs. "Excuses"
We’ve all been here: we missed our goal time in a race and we begin to dissect all the things that went wrong. While identifying what...
Melissa Paauwe
Jun 29, 20223 min read
Lacing - A ‘Knotty’ Post
Last weekend, I was headed out for my long run, and as soon as I pulled on my shoes, I knew there was an issue. There was an immediate...
Melissa Paauwe
May 26, 20227 min read
Dreaming Big: My Journey to BQ
I vividly remember the moment that I officially set my goal of qualifying for the Boston Marathon. It was Patriots’ Day in 2017. I was...
Melissa Paauwe
May 24, 20223 min read
Carb Loading with Dr. Rae
The Calgary Marathon is fast approaching! As you start to settle into that final week of taper and dial in your nutrition before the big...
Melissa Paauwe
May 12, 20223 min read
Are You Taking Recovery Seriously?
Most of us have been there – you just set a big, exciting goal and you are ready to put in the work to achieve it. You start getting into...
Melissa Paauwe
Dec 9, 20217 min read
Breaking 2:40
At the beginning of the year I set a fairly arbitrary goal for myself and announced it to the “world” (aka my few instagram followers...
Melissa Paauwe
Nov 21, 20214 min read
GPS Watches: Friend or Foe?
Has this happened to you? It's a gorgeous weekend morning, the sun is rising, a light breeze is fluttering through the trees leaves...
Melissa Paauwe
Nov 9, 20213 min read
Missed Your Race Goal? Now What?
Anyone who has ran a few races has likely experienced this: you’ve trained for months, you followed your plan and nailed your key...
Melissa Paauwe
Sep 14, 20213 min read
Race Week: How to Calm the Taper Crazies
The work is done. And now you wait…anxiously for race day while reducing your mileage to that of a sane person, making you feel more...
Melissa Paauwe
Aug 20, 20212 min read
Why Hire a Running Coach?
Since Covid, more people have found themselves running than ever. I discovered I had neighbours who owned running shoes (and dogs – who...
Melissa Paauwe
Apr 22, 20213 min read
Keep Your Easy Days Easy
As a Coach, the most common thing I have to teach a new client is to pull back the paces on their easy days. I often hear “it feels...
Melissa Paauwe
Feb 24, 20212 min read
Does Caffeine Boost Athletic Performance?
It always amazes me when I meet someone who doesn’t drink coffee because my morning cuppa’ joe is one of my favourite moments in each...
Melissa Paauwe
Aug 20, 20202 min read
Stride Length – The Other Variable in Speed
Last month I introduced stride rate to you all. As a reminder, stride rate is one of the variables in the formula for speed since Speed =...
Melissa Paauwe
Jul 17, 20202 min read
How to Train in the Heat
If I had a dollar for every client who mentioned the heat to me this week…and rightfully so! We have been blasted with a heat wave and...
Melissa Paauwe
Jul 1, 20202 min read
The Importance of Running Cadence
This week I want to talk about cadence, with focus on two things: 1) Why do we care about cadence? 2) How can we improve it? 1. Speed =...
Melissa Paauwe
Jul 1, 20201 min read
Mental Training Through Visualization
We have all heard that mental training is so important to running. And any of us who have raced can attest to why – when the going gets...
Melissa Paauwe
Apr 16, 20203 min read
Hate Hills? Now May Be the Best Time to Embrace Them
Have you ever found yourself planning your route so that you avoid all hills at all costs? Don’t worry, you’re not alone. But, during...
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