Fuel2Run

Fuel2Run Katie at Fuel2Run works with athletes and fitness enthusiasts in Colorado and around the world.

This includes individuals with a wide range of goals including weight loss, improving performance and energy, making weight for sport, or managing health conditions. Katie's expert insight and personal attention will help you overcome obstacles, optimize your nutrition and fitness, and reach your goals.

Finding motivation this time of year can be challenging. It seems like every cell in my body wants to go into hibernatio...
11/11/2025

Finding motivation this time of year can be challenging. It seems like every cell in my body wants to go into hibernation mode. Every year I have to remind myself that it happens and it's normal as the weather cools and the days get colder. I try to listen to this natural (likley biological) urge and I tend to sleep more and appreciate the cozy moments. However, this is not an excuse to stop running. Holding on to my fitness is important so it's all about finding ways to stay motivated.

One way I stay motivated is by signing up for local running events and holiday races. I don't expect any PRs but I do try to use them as motivation to keep running and stay fit during my "off-season." I know that if I can go into my base training phase even stronger and faster than the year before, I will have a better chance of reaching my marathon goal.

Here in Fort Collins the local run club offers a Tortoise and Hare race series, which offers a monthly "race" of varying distances. It is a great way to stay engaged during the winter months. Luckily, November's 5k was a brisk but sunny day. Next up, I'll definitely be doing a turkey trot.

This is also a great time of year to attend local run group meet-ups and plan runs with running buddies. It is a lot easier to get up and run on a cold day if you know someone is joining you. I mean "misery loves company" as the saying goes 😆lol, 😜.

10/19/2025

I ran the CSU Homecoming 5k today and surpassed my expectations. All I wanted was to be faster than 19 minutes. I have been training to run under 19, so I knew it was possible. So when I came in around 18:30, I realized I was well under that time.

I have to be honest, I'm a terrible record keeper. I am pretty sure my 5k PR is just under 18 minutes or maybe 17:30, but I never wrote this down anywhere. I honestly have no idea what my PR is. I guess this happens when you've been running for 30 yesrs? So I scoured the internet trying to find it with no success, but this was likely before running results were added to the internet. I think this result has an age graded time of just under 18 minutes. So let's just say this is my masters running era PR. Either way, I think I have more in me and I'm going to keep pushing until Father Time finally slows me down.

I was contemplating why im running better now than in my 30s. I think it's a lot of things, but here are a few:
1. Smarter training! A well thought out training plan where the easy days are actually easy and my key workouts are done with purpose.
2. Probably better shoes make a difference. I mean let's be honest, the shoes are definitely helping us all be at least a little faster.
3. A periodized nutrition plan and fueling better. Carbs!
4. Sleep...I'm a stickler about going to bed early.
5. Very limited alcohol intake. Like maybe one drink a week and no alcohol for weeks on end during a marathon build. Alcohol makes sleep worse and ruins recovery. The effects have gotten worse in my perimenopause years.

Finally, my mindset has a lot to do with it. I believe I can run faster so I try not to limit myself. I know I can't run a 16 min 5k, but maybe under 18. It's definitely possible.

🎙️ Just dropped a new episode of The Endurance Athlete Journey Podcast! Coach Justin chats with Coach Katie about what i...
10/11/2025

🎙️ Just dropped a new episode of The Endurance Athlete Journey Podcast! Coach Justin chats with Coach Katie about what it’s really like to train for endurance events while living with Hashimoto’s disease—a thyroid condition that brings unique challenges for athletes. Katie shares her story, clears up common myths, and talks about the ups and downs of balancing health and athletic goals.
Tune in for honest insights on why personalizing your training and nutrition is so important, how overtraining can affect your health, and why open communication with your coach matters. If you have Hashimoto’s or support someone who does, you’ll love Katie’s top tips: listen to your body, make recovery a priority, and never lose sight of your goals. 🏃‍♀️💪🚴‍♂️✨

Link to episode: https://www.buzzsprout.com/2450527/episodes/17980399

Link to YouTube episode: https://youtu.be/lgacEpzE3B8

🎙️ New on the The Endurance Athlete Journey Podcast! Katie & Justin dive into nutrition periodization—why timing your nu...
10/11/2025

🎙️ New on the The Endurance Athlete Journey Podcast! Katie & Justin dive into nutrition periodization—why timing your nutrition matters and how it boosts endurance, helps prevent injuries, and aligns with your training. 🏃‍♂️🍎
They cover:
• How coaches & athletes should communicate about nutrition 🗣️
• Fat adaptation & healthy weight loss strategies 🥑⚡
• Special tips for aging athletes 💪
• Why mastering the nutrition basics is key before going advanced!
Ready to fuel your journey? Listen now and find your balance! 🚀

See Comments for Links to Episode

The was this past weekend. I wasn't sure I was going to race because I was procrastinating and didn't sign up in time....
09/18/2025

The was this past weekend. I wasn't sure I was going to race because I was procrastinating and didn't sign up in time. Honestly, when I found out the race was sold out, I was a bit relieved because I wasn't sure I was ready to race another half. I figured the 5 mile race might be more my speed. I did reach out to the race director just to see if there might be an elite spot. I was notified that my time did not qualify as elite, but I could still register. I figured I had already signed up for my USATF membership, so I might as well try to get some points for the team.

After my marathon, I needed a break from all the high mileage, so I've been focusing a lot more on speed and less on endurance. So, needless to say, I had some doubts going into this race. I knew I could run pretty fast for a shorter race, but I was worried I wouldn't be able to hold a good pace for 13.1 miles. I was pleasantly surprised. I held back a little the entire time, thinking I would eventually get fatigued and slow down, but I didn't. I think the last few miles were around a 6:10-6:15 pace. I finished feeling strong and wondering what might have happened if I'd had more confidence and pushed the pace slightly faster earlier on. I'm still really happy with the outcome, running 1 minute faster than last year and getting a nice reward for top female masters (even though technically I wasn't the first masters age female runner to cross the finish line). Regardless, I'll take it! I'm also starting to get hungry again to race, possibly another marathon or maybe just another half marathon (or several) next year. I guess we will see.

Thanks for another great race!

09/09/2025

We sincerely appreciate the support that The Endurance Athlete Journey Podcast has received as we mark our 1,000th download. It is our hope that listeners find value in our discussions about the sports we are passionate about. We look forward to producing many more episodes and achieving further milestones together!

From The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie break down periodized training in part 1 of a 2...
09/09/2025

From The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie break down periodized training in part 1 of a 2 part series—think macro, meso & micro cycles—to help you peak when it matters most. Whether you're into running, cycling, or triathlon, learn how personalized plans, flexibility, and smart phases like base building and strength work can get you race-ready. 💪

Link to the episode in the comments.

Ready to level up your endurance game? 🏃‍♂️🏃‍♀️In this episode of The Endurance Athlete Journey Podcast, Coaches Justin ...
09/01/2025

Ready to level up your endurance game? 🏃‍♂️🏃‍♀️

In this episode of The Endurance Athlete Journey Podcast, Coaches Justin & Katie dive into the power of speed work for marathoners and triathletes! Discover how adding bursts of speed can boost your performance, help you avoid injuries, and keep your training fresh. The conversation flows into the mental aspects of training, the pressures athletes face, and the value of variety in training to maintain motivation and performance. Ultimately, they emphasize the importance of finding joy in training and being open to different approaches to enhance overall athletic performance.
Let’s mix it up, get faster, and have fun doing it! 💪✨



Link to Episode in the comments

In this episode from The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie build upon last week's discussi...
08/22/2025

In this episode from The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie build upon last week's discussion of hydration for endurance athletes. This installment examines the impact of caffeine on hydration strategies and explores how dehydration influences nutrient absorption. The dialogue further addresses the advantages of electrolyte preloading prior to races and underscores the importance of gastrointestinal adaptation to maximize athletic performance. Throughout the episode, the coaches provide practical recommendations and share relevant experiences to assist athletes in refining their hydration and nutrition approaches for both training sessions and competitive events.

Link to the episode in comments

Are you leaving performance on the table by not thinking about how you should be hydrating during training and racing? T...
08/15/2025

Are you leaving performance on the table by not thinking about how you should be hydrating during training and racing? This episode features Coach Justin and Coach Katie discussing hydration for endurance athletes. They examine the significance of electrolytes in athletic performance. The discussion includes various hydration strategies, potential risks, and methods for determining fluid requirements during exercise. The episode also addresses the function of sugar in electrolyte absorption and recommends a balanced approach to hydration.

Link to the episode in the comments.

I have been focusing a lot on speed since my marathon in May. In fact, I've run a 5k, mile race on the track, and most r...
08/12/2025

I have been focusing a lot on speed since my marathon in May. In fact, I've run a 5k, mile race on the track, and most recently, a mile road race. I was able to run a 5:26 (gun time and probably slightly faster if you count chip time). I was super happy with this time since I've never been a speed demon (half marathon distance might be where my skills are). It has also been so much fun to focus on going fast and a welcome break from the grind of marathon training.

Why do I think it is important to take a break from marathon training to focus on speed? Because I believe the faster your top end speed is for sprinting or the faster you can run in a race like the mile or 5k, the faster you can run a marathon. Not only does marathon pace feel easy after training for speed, but it also helps with running eonomy, neuromuscular efficiency, and possibly lactate clearance into the bloodstream. As I mentioned before, at the very least, it offers a welcome change of pace from the marathon, which helps prevent burnout.

Thanks for a great race!

In this episode of The Endurance Athlete Journey Podcast, Coaches Justin and Katie discuss managing training with limite...
08/08/2025

In this episode of The Endurance Athlete Journey Podcast, Coaches Justin and Katie discuss managing training with limited time. The conversation focuses on planning, quality sessions, recovery, and mental resilience. They advise athletes to avoid social media comparisons, focus on personal goals, and communicate effectively with coaches. , , , , , , , , , , , ,

Link to episode in the comments

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