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            Regardless of the goal, progress is made with consistent, intentional, and thoughtful training. ͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;͏‌&nbsp;
        
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      <a class="brand-logo-link" href="https://sifuentescoaching.com/" style="color:#526cb8 !important;"><img class="brand-logo" src="https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1551916196014-BMDUXO28IG9OGN92JD1I/sifuentes-logo+without+background.png" height="40" alt="Sifuentes Coaching" style="font-size:.7033008252063015em;display:block;border:0;text-decoration:none;line-height:0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;color:#4c4c4c;height:auto;max-height:40px;max-width:100%;width:auto;margin-left:0px;"></a>
    
  
  

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      <h2 style="color:inherit;margin:1.414em 0 .5em;line-height:1.25em;font-size:2.2205559721875em;mso-line-height-alt:2.2205559721875em;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;font-weight:300;letter-spacing:-.01em;text-align:center;">Run With Confidence</h2><p class="" style="color:inherit;font-size:.9375em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;"><em><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">“Run with Confidence, Train with Purpose.” </span></em></p><p class="" style="color:inherit;font-size:.9375em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;"><em><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">That is the slogan I chose for Sifuentes Coaching almost 4 years ago.</span></em></p><p class="" style="color:inherit;font-size:.9375em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;"><em><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">At the time I was retiring from a 10 year career as a highly competitive pro runner. </span></em></p><p class="" style="color:inherit;font-size:.9375em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;"><em><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">I had no personal experience (yet!) as a recreational runner, but was convinced that the same training concepts I’d learned as an Olympian would suit all runners. </span></em></p><p class="" style="color:inherit;font-size:.9375em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;"><em><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">Regardless of your goal, progress is made with consistent, intentional, and thoughtful training. </span></em></p><p class="" style="color:inherit;font-size:.9375em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;"><em><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">My aim is to give you a workout and tell you why you’re doing it. Knowing </span><strong><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">how and why</span></strong><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;"> your workouts prepare you for your goal - that is Training With Purpose</span><strong><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">.</span></strong><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;"> </span></em></p><p class="" style="color:inherit;font-size:.9375em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;"><em><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">I provide the plan and teach you how to apply it in your training. When something unexpected happens out on the roads and you know how to listen to your body, adjust the plan, and finish strong - you’re Running With Confidence.</span></em></p><p class="" style="color:inherit;font-size:.9375em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;"><em><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">Sincerely,<br>Nicole</span></em></p>
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      <p style="color:inherit;font-size:.9375em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;text-align:center;" class=""><strong><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">text: 313-462-9648<br>email: nicole@sifuentescoaching.com</span></strong></p>
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      <h2 style="color:inherit;margin:1.414em 0 .5em;line-height:1.25em;font-size:2.2205559721875em;mso-line-height-alt:2.2205559721875em;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;font-weight:300;letter-spacing:-.01em;">ICYMI: Calf Raises (start today!)</h2><p class="" style="color:inherit;font-size:.9375em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;"><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">I featured calf raises in November and have since learned even more about how significantly the lower leg contributes to running. Running is essentially continuous forward hopping. </span></p><p class="" style="color:inherit;font-size:.9375em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;"><strong><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">If you’re looking to add anything to your strength training routine, let it be (properly executed) calf raises!</span></strong></p>
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      <div class="section-caption-text" style="position:relative;"><h4 style="margin:1.414em 0 .5em;font-weight:400;line-height:1.25em;font-size:1.2496875em;mso-line-height-alt:1.2496875em;margin-top:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:.02em;color:#313131;">🎧 Podcast: Nobody Asked Us with Des &amp; Kara</h4><p class="" style="font-size:.9375em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;color:#313131;"><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">Two Olympic Marathoners have started a podcast together. </span></p><p class="" style="font-size:.9375em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;color:#313131;"><strong><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">Episode 3</span></strong><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">: </span><strong><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">Behind the Scenes in the Broadcast</span></strong> <span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;"> was particularly interesting. Hear about their experiences as NBC sports commentators.</span></p><p class="" style="font-size:.9375em;line-height:1.618em;margin:0 0 1.25em 0;font-weight:normal;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;color:#313131;"><a href="https://sites.libsyn.com/455619/3-behind-the-scenes-in-the-broadcast-booth" rel="nofollow" style="color:#526cb8 !important;"><span data-letter-spacing="2" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;letter-spacing:0.1em;">Listen now</span></a></p></div>
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<div class="section-caption-text" style="margin:11px 0 22px 0;position:relative;"><p class="" style="font-size:.9375em;line-height:1.618em;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;margin:11px 0 22px 0;position:relative;color:#303030;">A “negative split” in running simply means the second half of your run, race, or interval is faster than the first half.</p></div>


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<h3 class="section-item-title" style="font-weight:400;line-height:1.25em;font-size:1.6658334375em;mso-line-height-alt:1.6658334375em;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:0em;margin:0 0 11px 0;color:#303030;"><a class="title-link" href="https://sifuentescoaching.com/resources/strides" style="color:#303030;text-decoration:none;"><span class="title-link-text" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;color:#303030;">Strides: Why they're important and when to run them</span></a></h3>



<div class="section-caption-text" style="margin:11px 0 22px 0;position:relative;"><p class="" style="font-size:.9375em;line-height:1.618em;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;margin:11px 0 22px 0;position:relative;color:#303030;">Strides are short running intervals of about 15-20 seconds in duration. All runners should do strides. Long distance runners, middle distance, and even sprinters can benefit…</p></div>


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<h3 class="section-item-title" style="font-weight:400;line-height:1.25em;font-size:1.6658334375em;mso-line-height-alt:1.6658334375em;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:0em;margin:0 0 11px 0;color:#303030;"><a class="title-link" href="https://sifuentescoaching.com/resources/winterrunning" style="color:#303030;text-decoration:none;"><span class="title-link-text" style="font-size:inherit;font-weight:inherit;line-height:inherit;margin:0;color:#303030;">Savvy Running in Winter Conditions</span></a></h3>



<div class="section-caption-text" style="margin:11px 0 22px 0;position:relative;"><p class="" style="font-size:.9375em;line-height:1.618em;font-weight:normal;margin-top:0;margin-bottom:0;font-family:'DejaVu Sans Condensed', 'Liberation Sans', 'Nimbus Sans L', 'Helvetica Neue', Helvetica, Arial, sans-serif;letter-spacing:-.01em;margin:11px 0 22px 0;position:relative;color:#303030;">So you know how to dress for the deep cold weather, but sometimes temperatures aren’t the problem, it’s the footing. We can’t dress for slippery, icy roads!</p></div>


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