TOTL Running

09/22/2026

🏃‍♂️8 WEEK TRANSFORMATION CHALLENGE💪

Today marks Day 1 of the 1st Phorm 8 Week Transformation Challenge, and as a birthday present to myself I’m joining in!

I will be working through the challenge myself with workouts, running, nutrition, consistency and whatever else positive that comes with putting in focused work for 8 weeks.

Best part is 1st Phorm is giving FREE access to their app for anyone who signs up through my link below…but do it tonight by 11:59PM

Sign up here:

https://1stphorm.com/pages/8-week-app-access?a_aid=totlrunning

If you’ve been looking for a reason to get started on a lifestyle, fitness change here it is.

**once the clock strikes midnight the free access will be over so ACT NOW**

Let’s all see what we can accomplish over the next 8 weeks!

One day. One workout. One choice at a time.

Founded on Quality, Built on Service, Measured on Results. 1st Phorm offers everything you need to elevate your fitness journey, including premium supplements, athletic apparel, and the 1st Phorm app.

08/31/2026

After a week off last Sunday, today we were back on the Sunday Funday train 🚂. Sad the challenge is “over” but still on the grind and knocking out runs.

Including today’s banger:
15:00 Warmup
5:00 Tempo
Fartlek; 2:00-2:00-3:00-4:00-3:00-2:00-2:00
(2-2-3 threshold/4-3 CRP/2-2 GRP)
5:00 Tempo

My results
18:00 warmup
5:00 tempo(covered .71/7:02avg)
2:00(covered .31/6:27avg)
2:00(covered .31/6:27avg)
3:00(covered .47/6:22avg)
4:00(covered .63/6:20avg)
3:00(covered .48/6:15avg)
2:00(covered .33/6:03avg)
2:00(covered .33/6:03avg)

Felt good to be crushing the segments while still feeling like I had a smooth rhythmic stride.

Each workout keeps building the fitness which in turn encourages and builds confidence to put in the work day over day!

Always pre and post run fuel ⛽️ by 1st Phorm
👟Workout kicks adidas Adizero Adios Pro 4

08/11/2026

Come test your fitness with a fun, positive group at TOTL Running Weekly Workout Series!

Next episode is tomorrow(8/12) at the BWMS Track; starting with warmups at 6:30pm

✅All paces welcome
✅Positive group environment
✅Challenging track workout

🗓️Tomorrow, August 12, 2026
📍BWMS Track
⏰6:30pm Warmup/6:45pm Workout starts

Haven’t done a track workout in awhile? Well here’s your chance, come one come all Let’s go!

08/10/2026

Already on Day 9 of the 50 Day to 50 challenge. After Wednesdays TOTL Running Weekly Workout, there were a couple of easy days needed before today’s workout.

Workout for Sunday Funday Run was:
5-8:00 Warmup right into
~5:00 at Tempo
3x1 mile at Threshold
2:00 rest between
5:00 :60/:60
~10:00 cooldown

My “results”
9:28 warmup
5:33 tempo(ran .78; 7:06 avg)
3x1 mile threshold
1)6:53.44
2)6:51.77
3)6:51.32

For the 5:00 :60/:60 ran the ups;
1).15(6:40 avg)
2).16(6:15 avg)
3).17(5:52 avg)

Picked a hot part of the day and finished each mile into the wind. Still feel positive about the effort and results.
Never too high and never too low and stayin hungry!

👟ANTA C202 5GT and C202 6 Pro
💪1st Phorm Ultra-Formance, Phormula-1/Ignition

08/06/2026

Fun, positive group last night at TOTL Running Weekly Workout Series!
Battled through a tough track workout that definitely helped build some fitness.
For those that want to give it a try, here was the workout. I’ve also listed my splits below that if anyone wants to crush me(like what happened last night)!

Workout:
3x800’s at Tempo
“Pyramid”
300-500-700-700-500-300
(300-500-700 Threshold/700-500-300 CRP)
2x Rollin 200’s

My splits:
3x800’s(3:38, 3:33, 3:34)
300-500-700(1:14, 2:02, 2:58)
700-500-300(2:49, 1:52, 1:07)
2xRollin 200’s(42, 43)

Come join us next week(8/12) for the next edition of Weekly Workout Series!

08/04/2026

Been having some awesome groups at the TOTL Running Weekly Workout Series!
Let’s keep it going as we countdown to tomorrow’s workout.

Gonna be some great weather to gain some fitness!

🗓️Tomorrow, August 5, 2026
📍BWMS Track
⏰6:30pm Warmup/6:45 Workout starts

✅All paces welcome
✅Positive group environment
✅Challenging track workout

Come join the fun tomorrow, we’d love to have you! Take control of your pain train 🚂

Tag a running buddy or 2 that you want to punish haha just kidding I mean push.
Drop a 🏆 if you’ll be showing up!

08/03/2026

Day 2 of the 50 Day to 50 challenge. With the TOTL Running Weekly Workout on Wednesdays; the cycle puts the next hard workout on Sunday.

**Quick note the last few months I’ve given myself about 3 days recovery between hard efforts**

This workout wasn’t based on specific paces; based more on effort/feel.

Here was the workout:
15-18:00 easy warmup
8-10:00 Tempo
5:00 Threshold
3:00 CRP
2x:60/:60
~10:00 easy cooldown

My “results”
Covered 1.35 for the 10:00 tempo(7:24 avg)
Covered .71 for 5:00 threshold(7:02 avg)
Covered .45 for 3:00 CRP(6:40 avg)
Hit 5:45ish for the :60’s up

Now that I no longer compare myself to past results I feel accomplished and positive about every hard effort.

👟 HIRACER Hi-Intensity Training and KM3 Pro
💪 1st Phorm Ultra-Formance prerun fuel ⛽️

08/03/2026

TOTL Running Sunday Funday Run.
Create a challenge for yourself and go for it!
Set goals and believe you will achieve them!

08/02/2026

Today marks the beginning of a new month, more excitedly it marks the beginning of new endeavors.

For nearly 50 years, running has been one of the biggest constants in my life. For over two decades of that I’ve had the privilege of coaching athletes and helping others pursue goals they once thought were out of reach. One thing I’ve learned along the way is that if I expect others to invest in themselves, I certainly need to be doing the same.

That’s why I’m excited to share that I’ve officially joined the 1st Phorm Legionnaire team.

This isn’t about becoming salesy. It’s about partnering with a company that focuses on quality, education and helping people improve. All which align with what I’m trying to build at TOTL Running.

My goal is pretty simple: become the best runner, coach and leader I can be. Adding trusted health and performance solutions to my routine is another step in that journey and I’ll be sharing my honest experiences along the way.

To celebrate this new endeavor, and as I count down to my 50th birthday on 9/21, I’m also starting a personal running challenge:
🏃‍♂️Run every day from today until my birthday

About 50 days. One run at a time.

This isn’t about always running fast. It’s about showing up, staying consistent, and proving that progress comes from the small choices we make over and over again.

I’ll be sharing how I’m using products like this throughout the challenge as part of my overall approach to training, recovery and performance.

If you’ve been waiting for a sign to start working toward a goal; whether that’s running, walking, getting stronger, improving nutrition or simply becoming healthier; this is your invite!
You don’t have to wait until next week or next month.
Start today!

Cheers to challenging ourselves and doing things to better ourselves!

08/01/2026

As I’m approaching 50, I’ve realized I have spent 43 years of my life in the beautiful sport of running.
From hardcore competitor back in the day to being a passionate fiery coach now; I’ve always believed that if you really want to help others become better you must keep finding ways to become better yourself.
With tomorrow being the 1st of a new month it also marks the beginning of a new endeavor for me!
This is about adding another tool for me to better my personal running, become stronger and healthier, and be able to provide better guidance to be an even coach.
Super excited to share what we’re working on!
Stay tuned tomorrow.