Coach Grant

Track has officially kicked off at the Olympics and I’m pumped about it! Got up early this morning to watch the Women’s 100M and Men’s 1500M heats before getting in some base mileage of my own while repping some Team USA gear! It’s going to be a fun week of running ahead!

appreciation post! Kelsey began a new role as the Executive Director of in April and I couldn’t be more proud of her and the work she is doing! The Spark Foundation is a local non-profit based in Fayetteville with a mission to create a positive impact in the community by providing increased access to health and fitness opportunities and education through racing events, outreach programming, and giving/grantmaking. The vision being a world in which active kids and families have opportunities to create healthy habits at an early age and a community that supports them in doing so.

The Spark Foundation currently puts on 3 races a year:
5K in May
in October
Turkey Trot-n-Trek on Thanksgiving Day

Registration for the Hero Half Marathon is open now and Spark will have a tent set up at First Thursday in Fayetteville this week to help promote the race so come by and see us for more info! You can find race details and the registration link below!

https://runsignup.com/Race/AR/Fayetteville/TheHeroHalfMarathon

Happy Medal Monday! 🏅🏃‍♂️ Did something I rarely ever do on Saturday and ran an all out mile at a brand new event to Northwest Arkansas in the Dickson Street Mile in Fayetteville! If you’re an adult age grouper like me there aren’t a lot of races out there less than a 5K and it was fun to dip into something a bit different! It’s been over 4 years since I’ve attempted an all out mile!

The course was a lot of fun too. Long climb in the 2nd quarter (felt a lot longer than that in the moment 😂) but also came with a quick downhill finish. Check out the course profile in the 3rd picture! Finished in 6:35 which I was pretty happy with considering I jumped in this race late and hadn’t done much of any mile specific work going in! I will have this race circled for next year though because it was a blast!

Thanks to for putting on such a great new event!

Yo…it’s been a while! I decided a few months ago I was going to take a break from social media. Honestly it’s been nice. From a personality standpoint I lean pretty heavily into the introvert space and sharing in the social media space is not the most natural thing for me.

But…being silent here isn’t actually helping anyone either…and that’s ultimately why I started Resolve Run Coaching and this account back in 2021…to help runners! Help runners like you become faster, stronger runners! Through training and programming tips - in both running and strength training, shared experiences of both failure and success, shoe and gear reviews, fueling and nutrition…the list goes on and on.

I want to help you where I can. So I’m going to get back to posting and sharing about those things and more. If you have some trouble spots with your training or topics that you’d like to see covered let me know! Drop a comment or send me a DM!

“Service to others is the rent you pay for your room here on earth” - Muhammad Ali

It’s Super Bowl Sunday but that doesn’t mean it’s not still Sunday Runday too! 8 cool and windy miles today. Settling in this afternoon to watch the big game this evening! No real dog in this fight but I’m rooting for the 49ers tonight! I absolutely love Brock Purdy’s story and honestly just want the Chiefs to lose! 😂

Happy Super Bowl Sunday! 🏈🏟️

Another Winter GRIT challenge from has come and gone! This one was a tough one with all the crazy weather that we all experienced this January! Landed right at 100 miles this month. Pretty sure that is my lowest mileage for a GRIT so far but feeling fortunate to hit that # coming off a foot injury in November.

Still taking things pretty conservatively and have chosen to take extra days off when needed. I actually took an extra day off from running today on the last day of GRIT because I felt just a slight bit of tightness in my foot yesterday and didn’t want to force the issue just for a few extra January miles. I decided to hit the weights instead. Thinking long term and trying not to get too caught up in the now. That isn’t always the easiest thing to do but it is the right thing to do here.

The first chapter of 2024 is in. Hope your year has gotten off to a great start!

Let it go! Let it go! If you have kids you totally just read that in your Idina Menzel voice from the Frozen movie! 🤣🙋‍♀️🙋‍♂️

On a more serious note - here are 2 things you should let go in your running this year:

🏃‍♀️🏃‍♂️Trying to stay in peak race shape all 365 days this year! So many people struggle with this because they don’t want to lose ANY fitness gains EVER!! I’ve been guilty of this too! That’s a hard thing to try to maintain all day, every day!

It’s great to maintain a base level of fitness throughout the year, but you don’t need to try to hold peak race form for 52 weeks straight. It’s a grind your body and mind just don’t need. Your body will likely start to break down on you and you will become burnt out mentally.

🏃‍♀️🏃‍♂️Needing to PR every race…it’s ok to jump in some races just for the experience, the community, and the fun of it! We sometimes get locked into our competitive natures and feel like every race needs a performance goal (so many times in the form of a new PR). I challenge you to sign up for 1-2 races this year just for fun. It will be refreshing and will help you tackle your goal races with even more purpose!

🏃‍♀️🏃‍♂️👟👟🏁🏁

Let go of all that! Take some time off after your goal events and take a full offseason at the end of the year to reset! Your body and mind will thank you for taking care of them.

Periodize your year, prioritize your goal races, and peak when you need to peak! And don’t forget to have fun with this sport!

If you haven’t checked…it’s still cold outside. 😂🥶 You’re welcome for that astute observation. 🤣 Ran 8 miles today that started with a lot of sunshine and ended with a lot of clouds. Spent most of this week on the treadmill and it was really nice to be running outside in some fresh air!

For the first time in a while I won’t be working towards a marathon or half marathon goal this spring. I’m going to focus the next few months on speed and strength! You can find me on the local 5K/10K circuit this spring and in the weight room! I’m thinking I might even give triathlon a try in the form of a local indoor tri! Looking forward to the change of pace!

FATS! I know, I know…that’s one of those 4 letter words that starts with an F! It’s been drilled into our heads forever that fat = bad. In some cases, it is, but let’s look at fats in a different light. Let’s talk about those healthy fats out there.

Fats are important in an athlete’s diet because they are a source of energy and can help fight inflammation from exercise.

Fats also play several other roles in the body:
* Structure/function of the nervous system
* Production of hormones
* Maintenance of body temperature
* Absorption of fat-soluble vitamins
* Protection of vital organs

How much do you need in a day?
* 20-35% of total caloric intake
* 44-78g based on 2K calories/day

Great sources of healthy fats for runners:
* Salmon and tuna
* Eggs
* Peanut butter and nut butters
* Almonds, cashews, and walnuts
* Seeds
* Avocados
* Olive oil

Key takeaway is here is all fats are not bad. Some fats are healthy, essential, and can help power you through training and crush your race goals!

Yo Runners! Protein isn’t just for bodybuilders - you need it too!

Protein from both animal and plant sources provide the amino acids needed for muscle growth, repair, and maintenance.

Protein intake should be spaced out throughout each day to ensure the body fully absorbs the total # of grams being consumed.

How much do you need in a day?
* 15-20% Proteins - this can increase to 30% during peak periods
* 0.6 - 0.8 grams/lb. of body weight

If you calculate that out for yourself you may be surprised by how much protein you actually need every day! If you struggle with hitting that # here are some great sources of protein to help close that gap:
* Chicken
* Turkey
* Lean beef
* Fish
* Eggs
* Milk
* Yogurt
* Cottage cheese
* Protein powders - whey (fast digesting) and casein (slow digesting)

When it comes to protein powders my personal favorite is Cinnamon Roll pictured! It’s an 88% whey / 12% casein blend and tastes amazing! BTW I’m not affiliated with BPN. This is just a brand and product I personally believe in and spend my own money on. 👍💪

I ❤️ Carbs! Let’s be real…who doesn’t? Let’s talk carbs today in part 2 of macronutrients for runners!

For endurance athletes carbohydrate intake is a critical part of fueling your body to run. Carbs represent 80-90% of fuel used to race a 5K and 60-70% of fuel required for a half marathon.

Carbs maintain blood glucose levels during exercise and replace muscle glycogen.

How much do you need in a day?
* 55-65% of total dietary intake
* 2.3-5.5 grams/lb. of body weight

Great sources of carbs for runners:
* Bananas
* Sweet Potatoes
* Whole grain breads and pastas
* Rolled oats
* Brown rice
* Berries
* Energy gels
* Honey Stinger waffles
* Sports drinks / endurance formulas

Some variables to consider:
* Intensity - as intensity increases so will carb needs
* Heat/Humidity - these typically increase carb requirements
* Altitude - metabolic rate increases at altitude and will necessitate a higher carb intake
* Adaptation - drastically increasing one’s carb intake can cause GI issues. Gradually introduce higher carb levels over time.

The Academy of Nutrition and Dietics, American College of Sports Medicine, and the International Society of Sports Medicine provide recommendations for macronutrient intake for endurance athletes. These recommendations provide for optimal nutrition for training, competition, recovery, and overall health in athletes.

Macronutrients 101 for Runners!

With a lot of goals each new year revolving around health and nutrition, let’s take a look at macronutrients to help arm you with the information you need to better fuel your body and performance! Today is a high level look at macronutrients and will be followed throughout the week with a deeper dive into each one!

3 Main Macronutrients:
Carbohydrates, Proteins, & Fats

Optimal Mix in Daily Intake for Runners and Endurance Athletes:
55-65% Carbohydrates
15-20% Proteins
20-35% Fats

How much do you need in a day?
Carbohydrates: 2.3 - 5.5 grams/lb. of body weight

Proteins: 0.6-0.8 grams/lb. of body weight

Fats: 44-78 grams per day based on 2K calrories per day

The Academy of Nutrition and Dietics, American College of Sports Medicine, and the International Society of Sports Medicine provide recommendations for macronutrient intake for endurance athletes. These recommendations provide for optimal nutrition for training, competition, recovery, and overall health in athletes.

Intake recommendations are broad guidelines that are effective for most endurance athletes - exact intake quantities are most effectively calculated through consultation with a registered dietitian.