Flow Motion Running

⛽Loading up for the upcoming Marathon block⛽

Mike here
I fuel during every long run and workout in the marathon block. Fueling is not an afterthought, it's a priority to perform and recover well week after week. There's no "didn't have anything in but a single gel so that's all I took" excuse. I'm prepared. I carry one more gel than I think I need on a run in case I need it. If I debate if I need it for just a second, I take it.

I use a range of gels for different occasions. It's a process I've nailed down after years of trial and error to find what works for me and training my gut to tolerate more.

On race day I use a combination of Science in Sport - SiS Beta (40g) and Precision Fuel & Hydration (30g), taking one every ~25min with 200-300mg of caffeine total. I practice and refine my strategy on my long runs, adjusting combinations and timing. This cycle I'm trying out Neversecond Official (30g) for something new.

For midweek workouts I still fuel. I generally use SIS gels (~22g) which have a little less carbs in them. Why? Because fueling is expensive and these are much cheaper (~$1.60) 😆 but they also get the job done. The price point removes a barrier for me that would make me less reluctant to take more $3-4 gels.

I'm not paid or given freebies to take these. I pay for them with my own dime because they work for me and I like them. There are 100s of gels out there and the best ones are the ones that WORK FOR YOU so that you adequately fuel your body. If you don't know what you plan to use on race day, start experimenting now with 2-3 different gels and have something nailed down at least 8 weeks out from race day.

Go fill up the tank!

Many of our athletes have been in their base phase of training recently in preparation for their fall races. I use Fartleks more frequently during this phase, but often in different ways. Thought I'd share some of the ways we may approach a Fartlek.

https://flowmotionrunning.com/2026/07/03/not-all-fartleks-are-created-equal/

📸 Jason C. Seagle

Not all Fartlek workouts are Created Equal - Flow Motion Running Not all Fartleks are the same and understanding how to approach your Fartlek can help you achieve the desired outcome of the Fartlek workout.

Bringing that speed to match the heat on these 4th of July races. Love to see athletes being brave and stepping into races during the base stage of their training in very tough conditions! Congrats to everyone who toed the line this weekend.

🎆4 on the Fourth CLT
Chris Zuerner (20:45 & Overall Winner), Lauren Tamberino (26:15 & Masters Winner), Kitila Smith (38.05), Miller Yoho (26:20), Erin Lenahan (30:44 & 3rd AG), Jaime McCaughna (37:44), Madi Levite (28:12 & 2nd AG), Kitz Fondzenyuy (42:18),

Melissa Seuster (33:03 & 1st AG), Jeff Hudnall (25:19 & 2nd AG)
Micah Chaney paced his daughter Tabitha to a 29:33 finish

🧨Red White and Blue 7.4km
Caitlin Pavlichko (31:37) taking 2nd Overall (and beating her time from last year!)

🏠Good Neighbor 5k
Meredith Eyler (22:39) and taking 1st in her Age Group!

🌳LSCG Parkrun
Michael Fritz making his team debut in 21:50 - a stellar start!

Congratulations to everyone who raced, paced, and represented the team this weekend✨

👵Grandmas Marathon
Dan Cordle – 3:17:58 (8:07 PR!)
Sarah Cordle – Took a hard tumble at Mile 1 and was unable to continue, but we’re proud of the grit she showed getting to the start line. All that hard work will pay off in a future race!

🏃 Run the South Half Marathon
Paul Margiotis – Paced the 1:50 group
Carson Foscue – 1:24:04 (1:30 PR, 5th Overall)
Jeff Hudnall

🏃‍♂️ Run the South 10K
Landon Ryan – 1:08:01🥇 FlowMo race debut and 1st place age group winner (70+) across both men’s and women’s divisions!

😎 Summer Track Series 1600m
Evan Baria – 5:58 (Team Debut)

🛝Prospect Park Track Club 5K
Alex Pliskin – 19:20

Another weekend of strong racing and new milestones! 🥳

🏅 Healthy Achievement 8K
Kitila Smith - 51:30

🥈 5K for K9s
Erin Lenahan - 22:32 - 2nd Overall - Over a minute faster than her 5K from just a few weeks ago!

🥈 Outer Banks 5K
Arianna Shahin - 20:15 - 10-second PR - 2nd Overall

🏃 Summer Track Series 1600m
Miller Yoho - 5:26.31 - 600m debut
Mike McMillen - 4:50.97

Another strong weekend of racing for Flow Motion athletes 🔥

🏔️ Ridge to Rails 50K
Drew Marshall — 4:09:24 — 1st Overall 🥇

🏃 Ridge to Rails Half Marathon
Jon Myers — 1:42:48
Garrett Nelson — 1:48:12
Jordan Webb — 1:42:21

🌅 Sundown Trail Series
Terry Decker — 33:27
Ryan Knapp — 30:02 — 5th Overall

🏟️ Summer Track Series
Jeff Hudnall — 5:12 (mile)

📸 Trail photos by 
📸 Track photo by

What a fantastic morning for our Flow Motion crew at the NoDa 5K! 🎉We are so proud of every athlete who showed up, cheered one another on, and represented our team so well. Special thanks to our very own for the fantastic race photos!

✨ Results:
Brittany Tomlinson — 25:26, 2:22 PR
Madi Levite — 20:49, 1:18 PB, 3rd Age Group
Lauren Tamberino — 19:44, 44-second PR, Masters Winner
Drew Marshall — 15:05, 28-second PB, 3rd Overall
Dan Chamblee — 18:03, 27-second PR, 3rd Masters
Brad Coomer — 16:39, 1st Age Group
Chris Zuerner — 15:24, 1st Age Group
Paul Margiotis — 21:10
Sara Weisner — sharing miles and memories running alongside her daughter ❤️
Heather Higgins — sharing miles and memories running alongside her daughter ❤️

🎺Athlete Spotlight🎺

Although his initials of BB reflect his name, Bill Borda, we like to think they stand for something else - Benjamin Button.

Scoring Personal Records at any stage in our lives is something we love to celebrate, but to see athletes do it later on in life gives us an extra buzz. Bill has only been working with us for a year, but at 56 years young, Bill continues to break down the barriers.

When he set an 8min+ PR at the Kiawah Marathon running 3:20, we were impressed, but Bill wasn't done. Bill then took ANOTHER 5minutes off that time at a swampy Myrtle Beach Marathon, running 3:15:15 😮! Since then he's also scored PRs in the 10k at Racefest (43:05), (32:33), and most recently a 31sec PR at the Mental Health Matters 5k, going sub 20min for the first time ever! For Bill, time is an opportunity to see what else his body can do.

From his Coach, .marshall14
"Bill is a well disciplined athlete with a true love for the sport. He understands his body & takes charge with his training, always being willing to push harder when asked but also provide feedback when he feels a change is needed. I think he’s progressed extremely well over the last year because he is ready to push himself at the right times while also giving himself space to absorb the key efforts. And he loves the journey! I’m lucky to coach Bill."

And if you ever bump into Bill on an easy run down Carmel Road in the early hours, be warned he's going to convince you to join him on the hilliest routes possible. Maybe that's the secret behind all this too......

Incredible work, Bill. We are proud of you and the inspiration you provide to the rest of us!

If you are interested in working with Drew or any of our coaches, please reach out to us. We offer a free consultation call before you ever have to commit.

📸Top left Top right Bottom left (or Katja)

Weekend results full of PRs, podium finishes, and strong racing all around 👏

Mental Health Matters 5K
Kitila Smith — 28:19
Paul Margiotis — 21:14
Caitlin Pavlichko — 21:20, 5th Overall
Holly Hirsch — 22:44
Bill Borda — 19:52, 31-second PR, 1st AG
Ray Stadiem — 22:44
Erin Lenahan — 23:49
Arianna Shahin — 20:47, 3rd Overall

Heartest Yard 5K
Sara Shelor — 21:54, 1:59 PR, 2nd Masters
Sara Weisner — 21:41, 2nd Overall
Elizabeth Kim — 21:45, 1:26 PR, 3rd Overall

Denver Colfax Half Marathon
Meredith Eyler — 1:48:05

Neither gentleman managed to snap a race photo this weekend, but we do have this great shot of John from the Elizabeth 8K (thanks ) and a throwback of Terry’s leg in a cast after rupturing his Achilles just one year ago.
Talk about a comeback! One year later, Terry is back on top with the win at the Springfield 5K, running 21:10 and taking 1st overall — his fastest 5K in a long time 👏
Meanwhile, John cruised to a strong 1:43:40 at the Love Where You Live Half Marathon. 🔥