Integrated Endurance

Integrated Endurance

A holistic approach to coaching that integrates with all other aspects of your life. Triathlon coaching, multisport coaching, run coaching.

Integrated Endurance provides a holistic approach to endurance coaching that will help you achieve your goals while consciously integrating training with all other aspects of your life.

Sleepless night and an early morning make for some tough miles. After knocking out 8 on the treadmill, I headed out for another 10 on the trails after the sun came up. Something about that sun that gives you a little extra when you need it. This post brought to you by the massive bag of Epsom salt I’m currently soaking in. 😂 #oldman #ecsdc #ultrarunning #outsideisfree #plantpowered #plantpoweredathlete

4 weeks out from the North Face 50 miler means its time to dial-in the nutrition and get super clean. The good folks at @the_good_inside were kind enough to provide some of their plant based products to test drive, so perfect timing. Looking forward to giving them a go. 18 miles on tap for the morning. #getafterit #thegoodinside #ultrarunning #plantpowered #plantpoweredathlete

Self reflection time. What type of athlete are you? #mindsetiseverything #lesstalkingmoredoing #triathlon #triathlontraining #triathloncoach #ironmantri

For every beautiful day on the trail there are a dozen on the basement treadmill. Don’t let personal preference have a vote in whether you get it done. It’s always easy when it’s warm and sunny, but that’s not where the magic happens. #mindsetiseverything #tricoach #ultrarunning #ultratriathlon #triathlon #ltpendurance #baseperformance

When it’s 60 degrees in January, you’re obligated to get out and get after it. Quick lunch run on the Potomac Heritage Trail. Great full to have this right in the backyard. #grateful #trailrunning #ultrarunning #northface50 #ironmantri

At some point you have to commit to going to dark places and getting the work done. #paincave #getafterit #ltpendurance #baseperformance #triathlon #ironmantraining #ironmantri #triathlete

The shortcut is a lie. Do the work! #getafterit #triathlon #ultrarunning #ironmantri #plantpowered #triathloncoach #ltpendurance #lovethepain #baseperformance

Give it everything you’ve got. You’ve got nothing to lose. #getafterit #triathlon #ironmantri #ironmantraining #ltpendurance #lovethepain #baseperformance #jockoapproved

It’s 4:15 AM, cold and dark. How do you get motivated to get out of that cozy bed? Motivation is a lie, a fair weather friend. What’s required is discipline. Simple but not easy. Get after it!! #triathlon #running #ironmantraining #ironmantri #getafterit #ltpendurance #onrunning #lovethepain

The goal isn’t going to achieve itself. Get after it. #getafterit #triathlon #ironmantri #immd #ltpendurance #baseperformance #mojoracing

Excited to be teamed with @baseperformance this year. Looking forward to training and racing with the #Rocketfuel #baseperformance #triathlon #getafterit

The trails are calling. #getafterit #ultrarunning #running #703 #altrarunning

Excited to have been selected to the Mojo Racing Team and to be representing @lovethepain_official. Looking forward to crushing the offseason and ramping up for the @usaultratriathlon Double Anvil in 2018. #mojoracing #ltpendurance #triathlon #plantpowered #getafterit #lovethepain

It doesn’t have to be pretty. There is no lack of beautiful training photos on Instagram and it’s easy to get motivated to train in awe inspiring conditions. But what about when your only option is 4:00 AM in the unfinished pain cave? Do you have what it takes to put the work in even when things aren’t ideal? Excuses come easy, but progress requires you to find a way, despite the challenges that life will throw at you. Prepare yourself mentally to find a way to get it done. #mindsetiseverything #getafterit #triathlon #ironman #ironmantri #running #endurance #plantpowered

It was great to work with Annie of @own_it_daily on a little run analysis today. Numbers are a tool, not a rigid standard of perfection. They can be very useful in identifying biomechanical issues that need to be addressed though. Never stop improving! #running #biomechanics #dogood #bebetter #triathlon

#tbt to the inaugural and only DC Marathon in 2000. Running at 220# was a little tougher back in those days. #running #marathon #triathlon #ironman #ironmantri

Open water swimming in the ocean can be nerve racking for those less confident, but provides a great opportunity to practice OWS in a relatively safe Environment. Next time you’re at the beach with friends and family, take 20 minutes or so when you first arrive to get in and get a little a little practice. I always check in with the lifeguards and let them know my plan, brief my plan to the family and I always swim with a buoy. There are many, but I’m a fan of the @newwaveswimbuoy. #swimming #ows #triathlon #triathloncoach #bethanybeach #ironmantri #immd

“Let food be thy medicine.” Hippocrates had is act together all those years ago. Nutrition is a critical component to health and optimal racing. Tried anything new lately? Make eating more of an adventure by seeking out new things. Might I recommend romanesco. Taste and texture somewhere between broccoli and cauliflower and delicious baked with olive oil and a good sea salt. #plantpower #plantpowered #nutrition #triathlon #ironmantri #running #ultrarunning

How you look at and perceive things can make all the difference. I carry a little reminder everywhere I go. #gratitude #begood #dobetter #ironmantri #triathlon #triathloncoach #multisport #endurance

Sun and beautiful views. Not a lot to complain about @ironmanmaryland this year. Great race and great community with one hell of a race Director. A race worth checking out! #ironmantri #immd #ironmanmaryland #ironmanmaryland2017 #immd2017 #triathlon #triathloncoach #endurance #multisport

Integrated Endurance's cover photo

Integrated Endurance

Not everyone has the luxury of being at a race site days before to recon the course, but taking time, even if it’s on race morning, to prepare and visualize an abbreviated plan will give you something to engage your mind and reduce anxiety. Website will be up and running soon with a more in-depth blog post. #triathlon #multisport #endurance #ironmantri #immd #eagleman #rev3

Are you present enough on race morning to see the beauty in what lies ahead? #mindsetiseverything #gratitude #triathlon #ironmantri #endurance #ultrarunning

What are you doing to support recovery? Sleep and Nutrition are the King and Queen of recovery, but I like to experiment and see how my body responds. I’m a huge proponent of meditation and I equate the Float tank to meditation on steroids in a really strong Epsom salt bath. Give it a try if you have one available. #triathlon #triathloncoach #recovery #floattank #endurance

You can’t outwork a sh*tty diet. Period. What you put in your body is either making you healthier or decreasing health. Regardless of what your dietary beliefs, everyone can agree that the more Whole Foods you consume, the better off you’ll be. #plantpowered #triathlon #triathloncoach #endurance #multisport

Certifications are great, but they only mean you’ve passed a test and have a base of knowledge. Coaching is as much art as it science. While everyone has to have a base of understanding of the psychological and physiological aspects of sport, the coach that truly cares about athletes, invests time in getting to know and understand them and then develops a solid path to achieving results is going to have a bigger impact than just plugging in the latest whiz bang workout. #triathloncoach #triathloncoaching #triathlon #multisport #endurance

Gear and packing it for a race can be a daunting and stressful task, especially for the dreaded 5 bags from Ironman or gear bags for Ultra’s. Think critically about what you’ll need and when you’ll need it. Make a checklist, lay it all out, pack it and forget about it. I’ll post a blog entry in the near future that addresses this in depth. #triathlon #ultrarunning #endurance #ironman #ironmantri #multisport

After knocking off 4 5k’s this guy wanted to push it a bit further and ran his first 5 Miler. Couldn’t be more proud of his determination and achievement. #prouddad #running #triathlon #kidsrunning #susko8k #reston #endurance

2016 Ironman Maryland was a wild and wet race, but also a lot of fun if you had the right mindset. How we perceive and respond to things in a race outside of our control is just as important, if not more important, than our fitness. You can be the fittest person racing on any given day, but without the right mindset it’s easy to come undone when things don’t go exactly as planned. #triathlon #ironmantri #endurance #immd #ironmanmaryland

Happy to be done with a super hot day at Ironman 70.3 Eagleman. Temps topped out at 94 degrees with almost no shade. Make sure you bring extra electrolytes if you’re racing Eagleman. #ironman #ironmantri #eagleman #endurance

Prepping for the 2017 North Face Endurance Challenge 50 Miler. Love the Home trails. #endurance #running #ultrarunning #multisport #triathlon

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Sterling, VA
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