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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.

11/28/2025

Happy Thanksgiving! I'm thankful for my health, family, and yummy gluten free pie! Plus I had a great time running the local Thanksgiving run in what a believe might be my 4 mile PR.

11/25/2025

🎉 Holidays are here! In Episode 45 of The Endurance Athlete Journey Podcast, Coach Justin & Coach Katie share their top tips for staying healthy this season:
• Practice mindful eating at gatherings 🍽️
• Enjoy festive foods—no guilt, just balance!
• Manage holiday stress with movement 💪
• Keep your diet balanced—even through Thanksgiving & Christmas
• Remember: it’s okay to adjust your training to fit the season
Take care of yourself, both physically & emotionally, and make this holiday season a win for your wellbeing! 🌟

Link to episode: https://www.buzzsprout.com/2450527/episodes/18248682

Link to YouTube episode: https://youtu.be/oGWFkVuoX-U

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

🎧 Just dropped a powerful new episode of The Endurance Athlete Journey Podcast! Coach Justin and Katie sit down with Pastor & endurance athlete Chris Bonts, who opens up about his incredible transformation after bariatric surgery. Chris gets real about the challenges he faced with weight loss, how he dialed in his nutrition, and the journey that led to him conquering an Ironman! 🏊‍♂️🚴‍♂️🏃‍♂️
He talks about breaking through mental and physical barriers, the impact of having a strong support system, and how coaching made all the difference. Chris also shares honest advice for anyone considering bariatric surgery or wanting to get more active—reminding us that consistency and community are game changers. 💪
Feeling inspired? Here is the link to the episode to listen to Chris’s story! https://www.buzzsprout.com/2450527/episodes/18019834

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.

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

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

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.

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

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

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Fort Collins, CO

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Tuesday	8am - 7pm
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Saturday	11am - 4pm

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http://www.fuel2run.com/

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