https://sifuentescoaching.com/home-1 daily 1.0 2022-08-29 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1552399410657-0BB7ZHEDYKBEDX6ZUTO9/sifuentes-icon+without+background++%281%29.png Home https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1563590756644-XXTYP1H7QSMSIX64UXCH/DSCF7956.jpg Home https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1563739379735-SAQIRD65NTNZK17ABSD9/Nicole+Rio+Semi+Finals+-+Desaturated+2.jpg Home https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1568818141418-6UNTVG6EBYP5LIUFZ256/Nicole%25252BSifuentes%25252B-192.jpg Home https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1578339344886-JKUZJO21BS44BM31WC24/Screen+Shot+2020-01-06+at+2.35.32+PM.png Home https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1577397747134-4CJTOH66BX028WZZZ2SQ/IMG_0885.jpg Home - How Not to Fail Your 2020 Resolutions https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1576204131315-HGRB894M153W2QEEW92W/Screen%2BShot%2B2019-12-04%2Bat%2B3.05.56%2BPM.jpg Home - Still Racing https://sifuentescoaching.com/resources daily 0.75 2025-11-18 https://sifuentescoaching.com/resources/pacevariability monthly 0.5 2026-01-27 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1769539451564-GFD2GVWRQETTYURVWY4P/pace+variability.jpg Blog - Running Pace Variability - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/case-against-treadmills monthly 0.5 2026-01-27 https://sifuentescoaching.com/resources/supershoesforslowrunners monthly 0.5 2025-11-18 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/ea28a573-232a-4eb2-b0be-5083df0ef496/adidas+evo+sl.jpg Blog - Super Shoes for Slow Runners - Make it stand out Adidas Evo SL super shoes https://sifuentescoaching.com/resources/point-to-point monthly 0.5 2025-11-17 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1762368097799-EJAR8FZ5LCECYQM19MHD/IMG_0231.png Blog - Running Point-to-Point - Make it stand out Loop workout in Gallup Park, Ann Arbor MI https://sifuentescoaching.com/resources/bareminimum monthly 0.5 2025-11-05 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/f2fb7bd5-0b69-47a6-8619-7937ff93e26f/hopping+inside.gif Blog - Bare Minimum Strength Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/4a11c4d6-4731-40f1-8262-7202d89a656b/lunge+inside.gif Blog - Bare Minimum Strength Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/5reasons monthly 0.5 2025-11-17 https://sifuentescoaching.com/resources/restperiods monthly 0.5 2025-11-17 https://sifuentescoaching.com/resources/racingetiquette monthly 0.5 2025-09-30 https://sifuentescoaching.com/resources/crim monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/acfe803b-404d-4c6a-95ea-ff7dedfd3288/IMG_1958.png Blog - Race Report: Crim 10 Mile - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/runcanadapodcast monthly 0.5 2025-09-09 https://sifuentescoaching.com/resources/runningadvice monthly 0.5 2025-11-18 https://sifuentescoaching.com/resources/detroitclassic5000 monthly 0.5 2025-11-17 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/bb057036-ff8e-4ede-a789-336eb4621816/pain+face.GIF Blog - Detroit Classic 5000m - Make it stand out My pain face after crossing the finish line. https://sifuentescoaching.com/resources/trainingbygoalpace monthly 0.5 2025-11-17 https://sifuentescoaching.com/resources/perimenopause monthly 0.5 2025-11-17 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/be31f59b-b7b1-4d87-88b4-a046a21e8ed3/IMG_1071.jpeg Blog - Runner VS. Perimenopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/planningforreality monthly 0.5 2025-06-19 https://sifuentescoaching.com/resources/areyouinjured monthly 0.5 2025-06-11 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1749671717851-LYCJXQAZEPS34981PEKT/not+making+it+worse.jpg Blog - Are You Injured? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/stopworringaboutform monthly 0.5 2025-06-04 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/6a552e12-03b3-4281-b250-9ba06fe6f7dd/pelvis+stability.png Blog - STOP Worrying About Your Running Form - Make it stand out Pelvis Stability. Hips are level on landing. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/b7479baa-295a-49d2-9c79-4ba80b9b8b17/hip+mobility.png Blog - STOP Worrying About Your Running Form - Make it stand out Hip mobility. Greater speed requires greater range of motion, both in extending the trail leg and lifting the lead leg. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1696453578367-1TVO4OCSETPWL973KIMI/form+pyramid.jpg Blog - STOP Worrying About Your Running Form - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/gettingmarathonfit monthly 0.5 2025-05-15 https://sifuentescoaching.com/resources/actualtruthaboutcadence monthly 0.5 2025-05-09 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/5736af72-8a4e-4304-be80-326e6fb25f37/cadence+vs+speed+table.png Blog - The Actual Truth about Cadence (and 180 spm) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/fastfinish monthly 0.5 2025-04-03 https://sifuentescoaching.com/resources/howtochooseyourweights monthly 0.5 2025-03-13 https://sifuentescoaching.com/resources/hydration-logistics monthly 0.5 2025-03-05 https://sifuentescoaching.com/resources/hydrationontherun monthly 0.5 2025-02-20 https://sifuentescoaching.com/resources/nonsportsfoods monthly 0.5 2025-02-13 https://sifuentescoaching.com/resources/fuelontherun2 monthly 0.5 2025-02-14 https://sifuentescoaching.com/resources/fuelontherun monthly 0.5 2025-02-18 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1568922801929-NLN9KUXR3C8P4Y2VZ90H/Screen+Shot+2019-09-19+at+3.53.01+PM.png Blog - Fueling on the Run - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/prerunfood monthly 0.5 2025-01-23 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1568422516509-5S6MRNMSE56EKWXBJKIY/88T3yZAQQzajp6ObsxxWVA.jpg Blog - Pre-Run Food Choices - NOT RECOMMENDED Probably not a good choice right before a run. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1568422556543-PU79673DP6MC4PU369KI/image-asset.jpeg Blog - Pre-Run Food Choices - PLAIN WHITE BAGEL Plain white bagels: highly refined and easy to digest. https://sifuentescoaching.com/resources/introtoxtrain monthly 0.5 2025-01-23 https://sifuentescoaching.com/resources/treadmillconsiderations monthly 0.5 2024-12-26 https://sifuentescoaching.com/resources/howtopickrunners monthly 0.5 2024-12-06 https://sifuentescoaching.com/resources/runningtreatments monthly 0.5 2024-11-26 https://sifuentescoaching.com/resources/composure monthly 0.5 2024-11-21 https://sifuentescoaching.com/resources/workoutwarrior monthly 0.5 2024-11-14 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/77a899e8-1ab4-448f-ade9-7db66388b582/gas+in+the+tank.jpg Blog - Workout Effort vs. Race Effort - Make it stand out © Sifuentes Coaching 2024 https://sifuentescoaching.com/resources/protein monthly 0.5 2024-11-07 https://sifuentescoaching.com/resources/skippingthewarmup monthly 0.5 2024-10-17 https://sifuentescoaching.com/resources/deepcore monthly 0.5 2024-10-02 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/f01ed251-de1d-453f-b888-272d85ac479e/air+tube+dancer.png Blog - Why Runners Should do Core - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/rebuildingcorestrength monthly 0.5 2024-10-02 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/55221642-dc8e-4baf-b0b0-5cb37f031296/belly+breathing.GIF Blog - From C-Section to the Ab Wheel: Rebuilding my core strength - Make it stand out This is a video… watch carefully https://sifuentescoaching.com/resources/parisolympics monthly 0.5 2024-08-15 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/7c3f9e8a-9a2f-4680-9a3b-2ccafd9b1e6d/arop+paris+olympics.png Blog - Paris Olympics: My Top 5 Moments - Make it stand out Arop photo finish in the 800m https://sifuentescoaching.com/resources/progressionrun2 monthly 0.5 2024-08-01 https://sifuentescoaching.com/resources/progressionrun monthly 0.5 2024-08-01 https://sifuentescoaching.com/resources/shakeout-afn9h-65bhg monthly 0.5 2024-08-01 https://sifuentescoaching.com/resources/10tipssummertraining monthly 0.5 2024-06-20 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1715717370668-GHE9LK9WPXBYZLTS0B36/image-asset.jpeg Blog - Summer Training: 10 Tips to Thrive in the Heat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/endorphinpro3 monthly 0.5 2024-06-17 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1718645360473-NLU6KKIMS12MVFVPHQS8/IMG_8790.jpg Blog - Saucony Endorphin Pro 3: My Review - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/bayshore monthly 0.5 2024-05-29 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/88dbfab0-a9f9-46f0-b5f6-3af903f13645/bayshore+HM+splits.jpg Blog - Bayshore Half Marathon Race Report - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/rehabbinganinjury monthly 0.5 2024-05-29 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1716856374919-2V6JJN0Y3BFQE6R7MG9N/wall+runner.jpg Blog - What it Takes to Rehab a Running Injury - Make it stand out One of the exercises I was assigned to do, called the “Wall Runner” https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1602793950715-X2FNCCYN9CQBPQJ0AJSZ/return+from+injury.jpg Blog - What it Takes to Rehab a Running Injury - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/shakeout monthly 0.5 2024-05-27 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1715717370668-GHE9LK9WPXBYZLTS0B36/image-asset.jpeg Blog - Shakeout Run 101 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/makeyourlegsfeelgood monthly 0.5 2024-05-27 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/29ced166-1e59-4798-87a3-4eab97410b1a/legs.jpg Blog - How to Make Your Legs Feel Good - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/nscapresentation monthly 0.5 2024-04-17 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1c513054-8978-49c3-97e4-ef7a53188018/IMG_4874.jpg Blog - NSCA Conference Presentation: My Experience - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/hills-inclinesandintervals monthly 0.5 2024-05-02 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/95c74081-060a-49fa-a5f7-738281b2f7b2/riverside+hills.JPG Blog - Hills: Incline and Interval Workouts - Incline 5.8% This hill has incline of 5.8% and is ~150meters long. It’s on the low end for a steep hill, so I use it for relatively high intensity intervals. Effort of E7/10 up to E9/10. https://sifuentescoaching.com/resources/traininggrounds monthly 0.5 2024-03-20 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/fa104eae-ac29-4eff-a95a-c5b6aa4f2d6f/neighbourhood+track.png Blog - Your Neighbourhood Training Grounds - Make it stand out This is a screenshot of a loop I mapped out on mappedometer.com. You can see it’s pretty close to 1/3 of a mile. https://sifuentescoaching.com/resources/toxictraits monthly 0.5 2024-03-15 https://sifuentescoaching.com/resources/indoortrack monthly 0.5 2024-03-01 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/ceb9e59b-2f1f-4d9e-819d-d6b723dbaffd/IMG_1466.JPG Blog - Indoor Track & Field: The Basics - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/b42209d9-46ae-4e63-8416-8e23569671cf/indoor+track.jpg Blog - Indoor Track & Field: The Basics - Make it stand out copyright Sifuentes Coaching 2024 https://sifuentescoaching.com/resources/runningshoes monthly 0.5 2024-02-26 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/cf5a8ed7-f93e-49e4-93b2-188ec144a0e6/shoe+jargon.jpg Blog - Running Shoes: Jargon, Fit, and When to Buy a New Pair - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/secretsofthepros3 monthly 0.5 2024-02-14 https://sifuentescoaching.com/resources/pacegoals monthly 0.5 2024-02-09 https://sifuentescoaching.com/resources/secretsofthepros2 monthly 0.5 2024-02-01 https://sifuentescoaching.com/resources/secretsofthepros monthly 0.5 2024-01-19 https://sifuentescoaching.com/resources/setbacks monthly 0.5 2024-01-10 https://sifuentescoaching.com/resources/rampingup monthly 0.5 2024-01-05 https://sifuentescoaching.com/resources/pacing monthly 0.5 2023-12-17 https://sifuentescoaching.com/resources/runnerswishlist monthly 0.5 2023-12-07 https://sifuentescoaching.com/resources/predictor workouts monthly 0.5 2023-11-30 https://sifuentescoaching.com/resources/thebareminimum monthly 0.5 2023-11-16 https://sifuentescoaching.com/resources/rainonraceday monthly 0.5 2023-11-08 https://sifuentescoaching.com/resources/rainyrunning monthly 0.5 2023-11-08 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/979a2b5a-b7e7-4ac1-90f0-7ce51b32ac0b/rainy+track+workout.jpeg Blog - Rainy Running - Make it stand out Working out in Honolulu in the rain. No need for a jacket! https://sifuentescoaching.com/resources/gototherapist monthly 0.5 2023-10-30 https://sifuentescoaching.com/resources/goalsandmotivation monthly 0.5 2023-10-25 https://sifuentescoaching.com/resources/runsmart4 monthly 0.5 2025-05-13 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/fd16e985-f892-4ce4-929e-c824d1e25e84/world+record+holders+form.png Blog - RUN SMART: Form Work - Make it stand out These two former world record holders are both heel strikers (In these photos they are running the marathon. Running speed affects foot strike.) Also note the inner rotation of Kosgei’s trail leg. These things do not need to be fixed. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/345d8066-9b43-489b-ad48-5e20ae878637/olympic+champions+form.png Blog - RUN SMART: Form Work - Make it stand out These two Olympics champs both have “interesting” arm carriage. Wanjiru carries low and Jorgensen carries high. https://sifuentescoaching.com/resources/runsmart3 monthly 0.5 2023-09-27 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1695083592098-S6KOAXJD0M9VJSCRDN13/strength+training+pyramid.jpg Blog - RUN SMART: Strength Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/twosummer5ks monthly 0.5 2023-09-25 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/9b827d8d-1aca-4a44-851d-e08a593a86ec/DSC02143.jpg Blog - Two Summer 5k Races - Following the pacer like my life depended on it! Here I am closely following the pacer for 18:30. Photo courtesy of Luke Warhurst https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/73991c8b-107b-47dd-8bbe-e6e2c91b18e9/AIV04477.jpg Blog - Two Summer 5k Races - Make it stand out Enjoying every step on Ferry Field! Photo courtesy of @ricosamigos https://sifuentescoaching.com/resources/runsmart2 monthly 0.5 2023-09-19 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1695083423617-UAV6P9P93WG9DWFQGWOM/mobility+pyramid.jpg Blog - RUN SMART: Mobility, Activation & Self-Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/runsmart monthly 0.5 2023-09-09 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/e20d6d07-2f21-449e-afdd-b7f3580229ee/run+smart+pyramid.jpg Blog - RUN SMART: 6 Foundational Training Principles https://sifuentescoaching.com/resources/trainingalone monthly 0.5 2023-08-31 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1692487574097-M8KJ0VTWA5L07DI7H0P6/image-asset.jpeg Blog - Benefits of Training Alone https://sifuentescoaching.com/resources/lungematrix monthly 0.5 2023-08-01 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1690214716864-1ZEJIT24BDOCB6FECTRP/curtsy+lunge.GIF Blog - Lunge Matrix for Runners https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1690214717527-5GWV3ICGSGL1QGU8B7JH/lunge.GIF Blog - Lunge Matrix for Runners https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1690214720497-E4HDZQQQIH09ZUQ5ZF0A/side+lunge.GIF Blog - Lunge Matrix for Runners https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1690244654024-0M7ONPKMFDLAEEBPLSZP/rev+lunge.GIF Blog - Lunge Matrix for Runners https://sifuentescoaching.com/resources/dreamsgoalsreality monthly 0.5 2023-09-25 https://sifuentescoaching.com/resources/priorities monthly 0.5 2023-06-20 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/3754ddb5-c28c-4a47-bbbc-d326e8ed4163/DSCF4574.jpg Blog - Priorities in Running and Racing https://sifuentescoaching.com/resources/trackraceforroadrunners monthly 0.5 2023-05-16 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/711b32db-5b24-4d06-aaf8-cea6a713c008/tracksmith+5000.png Blog - A Track Race for Road Runners photo from @tracksmithrunning https://sifuentescoaching.com/resources/freefromyourwatch monthly 0.5 2023-05-09 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/b5b0a0b6-7dfc-4ca1-9c15-bfe9a1b96ffa/no+watch+london+marathon.jpg Blog - Free Yourself from Your Watch - Elite runners compete at the London Marathon without data feedback. https://sifuentescoaching.com/resources/youknowbetterthanyourwatch monthly 0.5 2023-05-05 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/7ec25090-3049-45ca-8d1d-fd842e17f8b3/garmin+watch.jpeg Blog - You Know Better Than Your Watch https://sifuentescoaching.com/resources/developyourkick monthly 0.5 2023-04-18 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1654699892346-HKW23213T3MP522KPL81/race_67241_157330_1a2c0f11-7fd5-4ac3-817d-d19d9241a39a.jpg Blog - 7 Tips to Develop Your Kick https://sifuentescoaching.com/resources/timetrial101 monthly 0.5 2023-03-28 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1679940781223-MOXGM01RVH84OA6FXS4L/unsplash-image-TT2J5t1QaMw.jpg Blog - Time Trial 101 for Runners https://sifuentescoaching.com/resources/carbloadingmadeeasy monthly 0.5 2023-03-24 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1679599581510-RPKRL8MY6MM3ZJL0L0B6/unsplash-image-JDEEsQKEm7I.jpg Blog - Carb Loading Made Easy https://sifuentescoaching.com/resources/springtrainingshoes monthly 0.5 2023-03-16 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/0d3904aa-8296-4047-bd3d-7a37f26062f5/saucony+tempus.png Blog - What I'm Wearing for Spring Training - Saucony VIZIPRO Tempus Saucony VIZIPRO Tempus https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/5c26c1b6-e0e1-4a0e-a434-f12e0c60ac29/endorphin+speed.png Blog - What I'm Wearing for Spring Training - Saucony Endorphin Speed 3 Four Fruit Soup https://sifuentescoaching.com/resources/destinationrun monthly 0.5 2023-03-07 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1678208339918-YPA1ARLV0SRVVUJ04XPK/unsplash-image-sgtxFOiBZmQ.jpg Blog - 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Training Lessons from an Olympic Runner: Plantar Fasciitis The “plantar fascia is in the shape of a bowstring, supporting the arch of your foot and absorbing shock when you walk. If tension and stress on this bowstring become too great, small tears can occur in the fascia.” -Mayoclinic.org https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1617128238204-LVPCKOO3EVE0M66KTFOX/CC056168-312F-46AF-93C9-20086770F1EB.JPG Blog - Training Lessons from an Olympic Runner: Plantar Fasciitis Taped arch using zonas tape. Note: the beige wrap is very stretchy and not snug. It’s purpose is only to keep the white zonas tape in place. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1617111859016-75J2KPDEB58H4SLRC2JG/IMG_0103.jpg Blog - Training Lessons from an Olympic Runner: Plantar Fasciitis Feb 2013. 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Track Interval Workouts - Track Interval Workouts are normally run in Lane 1 https://sifuentescoaching.com/resources/trackjargon monthly 0.5 2022-05-23 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/7189e77f-5ca2-4bac-9e6a-5473abc54289/tempImagedQ4p6S.jpg Blog - Track Jargon: Waterfalls, Cut-in, Negative Splits & more © copyright Sifuentes Coaching 2022 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/ffa3c6b3-19e4-4c08-b5aa-abe23ad37f52/tempImagedzfbaT.jpg Blog - Track Jargon: Waterfalls, Cut-in, Negative Splits & more © copyright Sifuentes Coaching 2022 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/6ca3b2c8-0554-4812-aecc-d5757425a464/tempImageWOBsxA.jpg Blog - Track Jargon: Waterfalls, Cut-in, Negative Splits & more A runner maintaining a steady pace for 400m will split 30 seconds at 100m, 1minute through 200m, 1:30 at 300m and 2 minutes for the full lap. © copyright Sifuentes Coaching 2022 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1594064611033-RKWA1ZFRGWV45FKDMOLT/DSCF5669.JPG Blog - Track Jargon: Waterfalls, Cut-in, Negative Splits & more - Runners taking their own splits during an interval workout https://sifuentescoaching.com/resources/track-turns monthly 0.5 2022-05-23 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1653334927845-Y85ZHS99SRI2T288JH9P/Untitled_Artwork+3.jpeg Blog - Track Running: Turns and Injury Prevention - © copyright Sifuentes Coaching 2022 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1653334930032-3NL4AICAN0Q2L42SJ0BY/Untitled_Artwork.jpeg Blog - Track Running: Turns and Injury Prevention - © copyright Sifuentes Coaching 2022 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1653334926795-JQ86KHK1FS9ADAFGAPZS/Untitled_Artwork+2.jpeg Blog - Track Running: Turns and Injury Prevention - © copyright Sifuentes Coaching 2022 https://sifuentescoaching.com/resources/intrototrack monthly 0.5 2022-05-23 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/2b89c19f-be82-4e76-9905-7d15d57063e3/tempImage2JMRkd.jpg Blog - A Runner’s Introduction to the Track © copyright Sifuentes Coaching 2022 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1592849156755-P93HRBZ8J71C8YZXPMOT/image-asset.jpeg Blog - A Runner’s Introduction to the Track - Overhead view of the common finish line https://sifuentescoaching.com/resources/selfworkout monthly 0.5 2024-09-25 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1593120416818-A18N1BP2GNAS3AX3YNQZ/IMG_B6FAF27ABE04-1.jpeg Blog - Simple Strength Workout for Runners https://sifuentescoaching.com/resources/surfaces monthly 0.5 2020-06-23 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1592416572241-NVYOQP4QMVUL79C2MU4G/A6CE149F-586C-43DE-BECF-9E5A948E6493.JPG Blog - Concrete, Asphalt, Dirt Roads & Grass https://sifuentescoaching.com/resources/yestovirtualraces monthly 0.5 2022-09-01 https://sifuentescoaching.com/resources/virtualrace-raceday monthly 0.5 2020-06-16 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1592265856185-SZ0EK4S8QE9YQ7YCJQSP/Screen%25252BShot%25252B2020-06-15%25252Bat%25252B7.49.33%25252BPM.jpg Blog - Crush Your Virtual Race (Part III: Race Day) https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1592265821876-YDK4ZXNCERLGGQNQLNE5/Screen%2BShot%2B2020-06-15%2Bat%2B7.54.03%2BPM.jpg Blog - Crush Your Virtual Race (Part III: Race Day) https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1592265895514-N4OKT1GF9Q7L53CVCWCW/Screen%2BShot%2B2020-06-15%2Bat%2B7.46.46%2BPM.jpg Blog - Crush Your Virtual Race (Part III: Race Day) https://sifuentescoaching.com/resources/virtualrace-route monthly 0.5 2020-06-17 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1591905181450-9VA7L85X84NJEC6QPMB5/IMG_4018.jpg Blog - Crush Your Virtual Race (Part II: The Route) - The Perfect Route Design a race course that suits all your strengths! https://sifuentescoaching.com/resources/virtualrace-mindset monthly 0.5 2020-06-17 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1591026296852-GZ8111SCJRJEWT3RIVJY/Screen+Shot+2020-06-01+at+11.33.10+AM.png Blog - Crush Your Virtual Race (Part I: Mindset) https://sifuentescoaching.com/resources/raceintherunningcommunity monthly 0.5 2020-06-10 https://sifuentescoaching.com/resources/2runningformtips monthly 0.5 2022-08-14 https://sifuentescoaching.com/resources/heatacclimation monthly 0.5 2022-05-31 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1590693732495-SPSS5H8P06FO07JFTTOB/image-asset.jpeg Blog - Runner vs. Weather: Heat Acclimation https://sifuentescoaching.com/resources/runnervsweather-summer monthly 0.5 2024-06-18 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1590431952621-J13HNBAB9SD2DTCBFZA8/Screen+Shot+2020-05-25+at+1.57.11+PM.png Blog - Runner vs. Weather (Summer Edition!) https://sifuentescoaching.com/resources/nutritiontrainingdemands monthly 0.5 2020-05-21 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1590074352596-PBQEPCB3V2H394VR9UDP/image-asset.jpeg Blog - Nutrition Intake & Training Demands - Hydration Needs Weighing yourself before & after a long run or workout can help determine if you are hydrating adequately. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1590075498619-PKSJ437MGPSO25F2TF1F/Screen+Shot+2020-05-21+at+11.37.59+AM.png Blog - Nutrition Intake & Training Demands https://sifuentescoaching.com/resources/finishingstrong monthly 0.5 2020-05-18 https://sifuentescoaching.com/resources/hillrunning monthly 0.5 2024-04-03 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1589401801189-KVHF0VDSTXI8N3DP7U3Q/image-asset.jpeg Blog - Hill Running https://sifuentescoaching.com/resources/longrun monthly 0.5 2020-05-12 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1589216414888-RU0E3Y2DV7SBN5DTN1DZ/image-asset.jpeg Blog - How Long Should Your Longest Long Run Be? https://sifuentescoaching.com/resources/runningpotential monthly 0.5 2020-12-10 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1588866900981-HCX2F3ZFUYGWY53QB6LA/IMG_2795.JPG Blog - Don't Miss Your Running Potential photo courtesy of Saucony https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1588879531288-ZU2Q37KDQPGBY47ZFT6B/IMG_1807.JPG Blog - Don't Miss Your Running Potential - Runner and Coach Runner and Coach https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1588879535729-VIJNDAEAPO5O04THMKW2/IMG_1818.JPG Blog - Don't Miss Your Running Potential https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1588879531146-ZAPALHRUJRLWUTPOSY3K/IMG_1803.JPG Blog - Don't Miss Your Running Potential https://sifuentescoaching.com/resources/returntorunning monthly 0.5 2024-06-04 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1602793917346-26IS6CMLRWKRRE8FRKF5/return+from+injury.jpg Blog - Return to Running: Injury Comeback Copyright © 2020 Sifuentes Coaching LLC https://sifuentescoaching.com/resources/injurycomeback monthly 0.5 2024-06-04 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1588273686164-PCB6SAK7Q23G02ESCQVP/IMG_3432.jpg Blog - Running Injury Comeback - Pain-free running is a beautiful thing. https://sifuentescoaching.com/resources/runningshoewardrobe monthly 0.5 2020-04-27 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1588016495346-BWVFWNHAEMQP4SQ80E6N/IMG_3380+2.jpg Blog - Running Shoe Wardrobe https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1588018632660-S7KL8GFVPWETROZ47LX5/IMG_1085.jpg Blog - Running Shoe Wardrobe https://sifuentescoaching.com/resources/speedvsendurance monthly 0.5 2020-04-23 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1587667243418-JA07OO1FT74VKK0H0VSV/image-asset.jpeg Blog - Speed vs. Endurance - Running Fast will Help You Run Far. https://sifuentescoaching.com/resources/beginnerrunners monthly 0.5 2020-04-21 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1587418136296-KG7IBNMZ0ZHXF36VH63B/image-asset.jpeg Blog - 3 Things Beginner Runners Should Know https://sifuentescoaching.com/resources/dontrunalone monthly 0.5 2020-04-16 https://sifuentescoaching.com/resources/heelstriker monthly 0.5 2025-05-13 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1586802351876-Q7AEHJ17F3SMS6RMNNC7/Nicole+Sifuentes+-171.jpg Blog - Are You a Heel Striker? https://sifuentescoaching.com/resources/pandemicrunningetiquette monthly 0.5 2020-04-09 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1586466541375-9MJTHGMZM6VMYU7JJIMM/image-asset.jpeg Blog - Running Etiquette during the Pandemic Seen on Instagram. Luckily, outside is still open. Used with permission. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1586460285048-SYMEHNF64BECXIF2DSCV/Arb_70.jpg Blog - Running Etiquette during the Pandemic https://sifuentescoaching.com/resources/remotecoaching monthly 0.5 2020-05-20 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1586205862478-UN3LL6QX5O9OIR47WPVA/IMG_3007.jpg Blog - Why Runners Need Online Coaching - Me at Work https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1586201052674-YX2CJQP862XXB4FUQ1JM/Slide4.jpeg Blog - Why Runners Need Online Coaching https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1586201052610-68R5PDBVTP6J6QEYB0R3/Slide3.jpeg Blog - Why Runners Need Online Coaching https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1586201051540-O0R3EY0EEE8HYPA4U4X0/Slide1.jpeg Blog - Why Runners Need Online Coaching https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1586201051430-E6OEQFXSXSCC34JV2WYQ/Slide2.jpeg Blog - Why Runners Need Online Coaching https://sifuentescoaching.com/resources/corework monthly 0.5 2020-04-02 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1580396404041-YEPTGQC07DPRK4ZX2YPM/Abdominal-Muscles-.jpg Blog - Core Work: More is More Click to read more from Repke Fitness. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1585847681791-SPW9FHZ4MON37IGADPSM/Screen+Shot+2020-04-02+at+1.11.05+PM.png Blog - Core Work: More is More - (1) Starting Position https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1585848721703-41DGGEPHYIMAPBXUXP7S/Screen+Shot+2020-04-02+at+1.11.05+PM.png Blog - Core Work: More is More - (2) Pull Muscles IN & UP Transverse Abdominals: a wide belt-like muscle going all around your waist. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1585848732037-45EF3PES1KZAKD8XU4QZ/Screen+Shot+2020-04-02+at+1.12.11+PM.png Blog - Core Work: More is More - (3) In Action https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1585848723283-MAVKH8WKNVZ9PPVDHT53/Screen+Shot+2020-04-02+at+1.12.56+PM.png Blog - Core Work: More is More - (4) Make it Easier To make it easier, don’t lower your legs so far, https://sifuentescoaching.com/resources/dynamicstretching monthly 0.5 2023-09-27 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1585608060125-HL7FH2B6FDTSV769SKJ3/IMG_2859.JPG Blog - How to do Dynamic Stretching https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1585608101049-UGR94WU1PNATR28BEAHN/IMG_2860.JPG Blog - How to do Dynamic Stretching https://sifuentescoaching.com/resources/ladderdown monthly 0.5 2022-03-31 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1618931789119-ON32RY52AYE24Q96XPDY/RPE.jpg Blog - The Ladder Down™ https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1648670478376-S0TKGPGY0B26YGYMY4O6/Ladder%2BDown%2Bnew.jpg Blog - The Ladder Down™ https://sifuentescoaching.com/resources/heartrate monthly 0.5 2020-03-24 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1584993315183-86BHXVSDEUIRC5OITNSP/IMG_2775.JPG Blog - Target Heart Rate https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1584990710098-TY5NW7EU8I1W1YAXANWN/IMG_2764.jpg Blog - Target Heart Rate - Inadequate Recovery This runner is jogging the recoveries (pace only dips slightly) and there is very little change in HR at all. The runner isn’t getting much recovery which is compromising their ability to run fast during the intervals. So for this workout, I would have the runner walk the recoveries rather than jog and if needed, extend the rests. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1584990846696-XUMN9Z4NHRC9V19XP6XL/IMG_2765.jpg Blog - Target Heart Rate - This looks good The HR drops between each interval but toward the end of the workout, you can see the HR doesn’t dip as low as it did earlier in the workout. I can tell it was a good level of challenge. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1584990772231-XADLK7BEZQWV5XB2BYUT/IMG_2772.jpg Blog - Target Heart Rate - Excess Recovery Based on this data, the runner is recovering just as well after interval 1 as after interval 4. This runner is ready for slightly faster paces OR slightly less rest. https://sifuentescoaching.com/resources/maintenancemode monthly 0.5 2025-05-06 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1601552859347-5D42TNKZF4RYX7FPYHC1/Screen+Shot+2020-10-01+at+7.45.40+AM.png Blog - Maintenance Mode - The Short Fast Run https://sifuentescoaching.com/resources/coronavirustraining monthly 0.5 2022-09-01 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1584371862879-3LRRKLTYFJROM0JZQNO3/fullsizeoutput_4783.jpeg Blog - Coronavirus Adjusts Your Training - EXTREME EXERTION NOT RECOMMENDED No need to push your physical limits right now https://sifuentescoaching.com/resources/coronavirus monthly 0.5 2020-03-16 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1584025394692-DR8YJDSBUJ3S3LK8X66J/image-asset.jpeg Blog - Coronavirus Cancelled Your Race - EVENT CANCELLED https://sifuentescoaching.com/resources/unproductivethoughts monthly 0.5 2025-01-07 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1583772265626-XYDORT6TYCJ9C40978HR/IMG_4107.JPG Blog - Pre-Race Nerves: Unproductive Thoughts - Your thoughts leading up to a race can hurt or help your performance. https://sifuentescoaching.com/resources/distractionandmood monthly 0.5 2024-03-05 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1583416684527-L45GXFTWYW5FLROXRVMD/IMG_4E2216E8F3C8-1.jpeg Blog - Pre-Race Nerves: Distraction and Your Mood https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1583415528231-6JKHV70NB33VTRLDSONB/IMG_2364.jpg Blog - Pre-Race Nerves: Distraction and Your Mood - THREES THREES - an easy, mindless & slow paced game. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1583428390602-OU9WBDKNX5V5I37K27UA/Screen+Shot+2020-03-05+at+11.58.31+AM.png Blog - Pre-Race Nerves: Distraction and Your Mood My baby nephew playing with the door stop♥ https://sifuentescoaching.com/resources/bestversionofyourself monthly 0.5 2020-03-16 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1583170969745-GK5RZ7WQ9RF1PVE8W3NS/SifuentesNicole-CAN-1500mFinal-002_08_03_14CA.jpg Blog - Pre-Race Nerves: The Best Version of Yourself - Probably the best race of my career. I thought about this one a lot! Photo courtesy of Athletics Canada. https://sifuentescoaching.com/resources/fastshoes monthly 0.5 2022-03-09 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1582732181665-WPX7ZL54I0XFX8T8GC5X/AD3623B5-2C7C-468B-A294-E9C637968A61.JPG Blog - Fast Shoes - A Carbon Plate, Lots of Foam, and a Thick Stack. Top: Nike Alphafly, Saucony Endorphin Pro Bottom: NB FuelCell TC, Brooks Hyperion Elite https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1582746606151-FM6ZYG3H3NZ86E3GIMRN/image-asset.png Blog - Fast Shoes - Vaporfly (Next %) https://sifuentescoaching.com/resources/selftalk monthly 0.5 2020-03-02 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1582557545021-ACYFY8ZB36NTNJ1KMUT0/Shannon%2BRowbury%2BAthletics%2BOlympics%2BDay%2B7%2BuAh2RDQpi6Ox.jpg Blog - Pre-Race Nerves: Self Talk - Out Front In Rio I wanted to lead my heat and make the pace fast to give myself a better chance of qualifying to the semi-final. So I did. (Photo from zimbio.com, click image to visit) https://sifuentescoaching.com/resources/preracenerves-raceplan monthly 0.5 2024-10-16 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1582218566048-QI9FBGKM1YIF77H4G7AJ/IMG_2082.jpg Blog - Pre-Race Nerves: Your Race Plan - Stand on the Start Line with a Race Plan established! Stand on the Start Line with a Race Plan established! https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1582217174182-UTTXP5Q5YNDBL60JFR6U/Screen+Shot+2020-02-20+at+11.45.01+AM.png Blog - Pre-Race Nerves: Your Race Plan - My Fastest Race Ever… An intimate look at the power of controlling my thoughts, and focusing on a specific, actionable race plan in my personal blog. https://sifuentescoaching.com/resources/motivation monthly 0.5 2023-12-22 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1581975545140-T7INSC2GUGW99MTIYVWN/C422FEE8-20E4-4F63-BB6E-CC1A6A21F47A.jpg Blog - Motivation and Discipline - Results of my instagram poll https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1581947180537-JDIWYDGE5P6GA3JGETEH/IMG_2037.JPG Blog - Motivation and Discipline - The Hardest Part: Getting out the door https://sifuentescoaching.com/resources/crosstrainingforrunners monthly 0.5 2020-02-13 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1581606209491-E373BW7W440EBHO5IMI3/image-asset.jpeg Blog - Cross-Training for Runners https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1581606119162-70ZXUUDT439X6TKNZ0V3/image-asset.jpeg Blog - Cross-Training for Runners https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1581606307570-TVWMAYEDIQ7RWH4HQ4IF/image-asset.jpeg Blog - Cross-Training for Runners https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1581606833110-YWFHLAXXSIGUEWQFJS13/image-asset.jpeg Blog - Cross-Training for Runners https://sifuentescoaching.com/resources/customizeyourtraining monthly 0.5 2021-06-28 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1581346356581-DD2FTD3CF2UC1E0B589N/DSCF5629.JPG Blog - 8 Ways to Customize Your Training - Amanda and I ran all our workouts together. Amanda and I ran all our workouts together, but our recovery days in between were very different! https://sifuentescoaching.com/resources/besttrainingplan monthly 0.5 2021-06-28 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1581003057360-URNJRKVG2E79KG51H38A/FerryField_35.JPG Blog - The Best Training Plan for Runners - Individualized Training doesn’t mean you have to run alone Individualized training doesn’t mean you have to run alone. https://sifuentescoaching.com/resources/pilatesforrunners2 monthly 0.5 2020-02-03 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1580345047146-VUGN4D3KDPJB5QSQ8ONW/unnamed-3.jpg Blog - Pilates for Runners? (Part II) - Individual Instruction is the KEY to Progress. At a session with Kristin Schley at Coresport https://sifuentescoaching.com/resources/pilatesforrunners monthly 0.5 2024-06-25 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1580344882716-JO8FD0UP05UIU0R9ZBM2/DSCF1798.jpg Blog - Pilates For Runners? At the MiPR lab at the University of Michigan. Any interested runner, elite or recreational, can get a running assessment done here. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1580396404041-YEPTGQC07DPRK4ZX2YPM/Abdominal-Muscles-.jpg Blog - Pilates For Runners? - The Transverse Abdominals wrap around your spine like a very wide belt. The Transverse Abdominals wrap around your spine like a very wide belt. Mine we not doing their fair share. Click image to read more from Repke Fitness. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1580324274727-HDKUQSLW19H47VFOYC2D/fullsizeoutput_4221.jpg Blog - Pilates For Runners? - Working on posture, mobility of the thoracic spine & posterior chain strength. Working on my posture, thoracic mobility and posterior chain strength at CoreSport in Plymouth, Michigan. https://sifuentescoaching.com/resources/yogaforrunners monthly 0.5 2020-10-14 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1579796311856-M00PH3EB9OTECDMS71VB/gIZPiaxVQOGpKJ5LVsxh%2Bw.jpg Blog - Yoga For Runners? - Closest I’ve ever come to doing yoga. https://sifuentescoaching.com/resources/mobility-flexibility monthly 0.5 2022-12-15 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1579783739626-FE9KG9U2H5VQO9QQ6I2B/image-asset.jpeg Blog - Mobility ≠ Flexibility - Level of flexibility not required for running. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1579785918385-D3FBMQEKP2SFT96E7FHL/image-asset.jpeg Blog - Mobility ≠ Flexibility - Static Stretching https://sifuentescoaching.com/resources/massages2 monthly 0.5 2022-01-20 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1579183750075-7BR3U6M4IX9NGF2G5LMI/Screen+Shot+2020-01-16+at+9.04.09+AM.png Blog - Massages: Get One! (Part II) - When to get a Massage & What to Expect https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/b5863391-f194-41c6-b411-855d4f27c255/BC9599D4-6C61-46BC-810E-85A7FCBF8FF4_1_201_a.jpeg Blog - Massages: Get One! (Part II) - Make it stand out Massage isn’t always pleasant and soothing. Earl Wenk works on a tight quad at the Human Performance Collective https://sifuentescoaching.com/resources/massages monthly 0.5 2022-01-20 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1579183750075-7BR3U6M4IX9NGF2G5LMI/Screen+Shot+2020-01-16+at+9.04.09+AM.png Blog - Massages: Get One! - How often do you get on a Massage Table? https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1579143045175-DD0AT9QG8VXXXJ0Y9995/DSCF4533.jpg Blog - Massages: Get One! - With Chris Yee of CW THERAPY at my retirement party. With Chris Yee of CW Therapy at my retirement party. https://sifuentescoaching.com/resources/nopainnogain monthly 0.5 2022-01-19 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1578882596956-738K5Q5JDIFYTJX8F4DH/9224643F-9375-42B1-9648-E9344CA783A4.JPG Blog - No Pain, No Gain - Make It Hurt! https://sifuentescoaching.com/resources/compromise monthly 0.5 2023-06-22 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1578581476637-B6WM74ULG5NRS4M4HUO1/DSCF8118.jpg Blog - Compromise: Friend of Runners - Realizing you might not be able to finish the workout. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1578577967954-L0F0C30P9CG8MFF2CO1R/IMG_6957.JPG Blog - Compromise: Friend of Runners - Pivoting to Goal C When you’re having a really rough race. photo by harjanto sumali https://sifuentescoaching.com/resources/protectyourfitness monthly 0.5 2020-01-06 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1578321766820-E9MO3WP06AF5YIGV8UIR/IMG_1383.JPG Blog - Protect Your Fitness - The Start Line: A great place to be when you’re healthy. Make sure you get there By being smart about your training and any pain you encounter. https://sifuentescoaching.com/resources/traininglogs monthly 0.5 2021-05-18 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1621346408560-D82TUOE1S3HDT34BPJD5/Screen+Shot+2021-05-18+at+9.59.22+AM.png Blog - Why Training Logs are Important - A Detailed Training Log is a Treasure! Excerpt from my own training log from Aug 2019. https://sifuentescoaching.com/resources/getfasterwithoutrunningmore monthly 0.5 2021-01-06 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1609968261448-MYFFW8W2SAVB7IIMEWDH/Gym_9.jpg Blog - Get Faster Without Running More https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1577681261447-I9Q4PI32IXW3TIIMGM92/Screen+Shot+2019-12-17+at+8.39.42+PM.png Blog - Get Faster Without Running More - Pssst. Here’s a sneak peek of the FREE DOWNLOAD https://sifuentescoaching.com/resources/hownottofail monthly 0.5 2020-12-31 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1577397364995-RCHVN1HTH4GJDVHT9UXW/IMG_0886.jpg Blog - How Not to Fail Your New Year's Resolutions - Goals are accomplished one day at a time. https://sifuentescoaching.com/resources/garminvsapplewatch monthly 0.5 2021-05-01 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1577115706523-TLOHCUTNTBKCLI1S66A9/Screen+Shot+2019-12-23+at+10.41.33+AM.png Blog - Garmin VS. Apple Watch - When I’m not sure what the workout will be. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1577115293258-YJGU2E7I3758WZMSVVGU/FC3F31BA-2AA2-417D-B876-786220C03E9D+2.JPG Blog - Garmin VS. Apple Watch https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1603898823857-45K3PH14KM5GWJIBU84Q/IMG_6865.jpg Blog - Garmin VS. Apple Watch Stopping the timer https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1588274812051-WNMKXVWUI5N157U7KHZD/Screen+Shot+2020-04-30+at+3.23.58+PM.png Blog - Garmin VS. Apple Watch https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1588274813487-0HUE1P7O8A2VIW4QVHDQ/Screen+Shot+2020-04-30+at+3.24.20+PM.png Blog - Garmin VS. Apple Watch https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1588275829130-NGS056FXXL8NVRL2VE9Q/Screen+Shot+2020-04-30+at+3.43.08+PM.png Blog - Garmin VS. Apple Watch https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1588274814536-JSGRJFTCHP1BNASI31KU/Screen+Shot+2020-04-30+at+3.24.30+PM.png Blog - Garmin VS. Apple Watch https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1588274811759-OQ20SM9QC8Z20Z4JOO5M/Screen+Shot+2020-04-30+at+3.24.11+PM.png Blog - Garmin VS. Apple Watch https://sifuentescoaching.com/resources/outoftherut monthly 0.5 2019-12-19 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1576772674488-UPJTD8C5W4EOD23RKSCT/D7EB79CB-5D12-40FC-BFB5-D42BB84E1FDC.JPG Blog - Get Out of the Rut - Hills & Flats, Strength & Conditioning, Easy & Long, Short & Fast https://sifuentescoaching.com/resources/runinchristmas monthly 0.5 2023-11-22 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1576532260108-Z33EFKB961PZ495OMQ5I/IMG_0426.jpg Blog - Training & the Holidays I run solo more often during the holidays when it’s harder to coordinate with others or when my training friends are out of town. https://sifuentescoaching.com/resources/runnervsweather monthly 0.5 2019-12-13 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1576154902314-6Q3K801FSQ1UXY2KXQGD/Screen+Shot+2019-12-12+at+7.41.57+AM.png Blog - Runner vs. Weather My husband and I enjoy running together outside even in very cold weather. The weather on this day December 28, 2018 near my hometown of Winnipeg, was -20C or -4F, wind only 5mph. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1576154839451-6FLZXZKYM504TVH9JXVC/fullsizeoutput_4095.jpg Blog - Runner vs. Weather Duct tape prevents cold air from rushing into my runners. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1576120097308-8MAIBU6ZAFR4L4NIP3X4/IMG_1750.JPG Blog - Runner vs. Weather Big mitts and a facemask are the best way to keep extremities warm. https://sifuentescoaching.com/resources/treadmillworkouts monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/6566782a-c97c-4d45-b891-494b20a99cb1/rate+your+effort.jpg Blog - Treadmill Workouts https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/56846811-7ade-4ccc-9c28-2bc783b7532e/ladder+down.jpg Blog - Treadmill Workouts https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/2a9cefcb-24f9-441f-b12a-fe608f18de1d/Slide2.jpeg Blog - Treadmill Workouts https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1599241378282-LNSNBJD8SB30HXUVFAMC/Instagram+slides+snake.jpg Blog - Treadmill Workouts https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1575913581567-EZK6LGDA1E8O4VSCD9DO/Screen+Shot+2019-12-09+at+12.37.28+PM.png Blog - Treadmill Workouts - Snake Run “SPEED focus” Greater emphasis on the fast 1 minute. The 1minute easy (walking) and the 1minute easy/moderate (jogging) are both considered active rest. With this approach, you’ll have 3 minutes active rest between each hard segment. A work:rest ratio of 1:3 is very favorable, you can afford to really challenge yourself in the hard 1minute. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1575913683227-LE1C0FA1J1UAWGHNZ5D5/Screen+Shot+2019-12-09+at+12.44.52+PM.png Blog - Treadmill Workouts - Snake Run “Strength focus” Emphasizes the moderate and the fast segements. he easy segment is the recovery. This work:rest ratio is 3:1 Notice that the top effort level in the strength focus is only an E6, and that’s because the middle level is also part of the work (it’s an E5). https://sifuentescoaching.com/resources/rulesoftreadmill monthly 0.5 2022-01-13 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1575497028466-IVVLQ23LPZDBEFDU1KR9/IMG_0303.jpg Blog - Rules of Treadmill - Treadmills are not loved https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1575496928200-JSWI7W11Q634NV212RKY/IMG_0301.JPG Blog - Rules of Treadmill The slatted treads on Woodway treadmills offer more shock absorption than other treadmills. https://sifuentescoaching.com/resources/perceivedeffort monthly 0.5 2024-10-07 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1618931789119-ON32RY52AYE24Q96XPDY/RPE.jpg Blog - The Greatest Training Tool - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/resources/speedwork-and-your-form monthly 0.5 2025-05-02 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1574642154758-S4KRL40VGKO2RP5U6ZZW/becca+nicole+footstrikes.JPG Blog - Speedwork and Your Form - Speed Determines Footstrike Speed Determines Foot strike. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1574641056623-UK7GIJJO2QDQR3AJD501/63CDE182-4DA6-40F6-BE94-F3B2FF2A5880.JPG Blog - Speedwork and Your Form - Jogging https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1574641095755-R1KEWUU6RZIAMVTFJU8A/E3F6A0E0-8C74-4451-9AE7-18C4715E3DB1.JPG Blog - Speedwork and Your Form - Running Fast https://sifuentescoaching.com/resources/speedwork101 monthly 0.5 2019-12-06 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1573961786653-D1AOXEBXBRSGKO9DK04L/0AB83303-9871-4FC3-B674-560379BFA813.JPG Blog - Speedwork 101: Run Faster So You Can Run Faster - Strides: no track & no watch required! All you need to run fast is a clear road with good footing. https://sifuentescoaching.com/resources/choosing-the-right-goal monthly 0.5 2019-10-31 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1572460655755-W4SL2E33VVZBRRJSG04T/11621_5464051_enm2574223919ram.jpg Blog - Choosing the Right Goal Jane is a wife, a mom, and works full-time as an engineer. She fit all the training into her busy life, and now she’s a marathoner! https://sifuentescoaching.com/resources/training-your-mind-2 monthly 0.5 2024-10-16 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1570735488787-YL4S6JKONMAZTBRPSZHR/IMG_0045.jpg Blog - Training Your Mind (Part II): Mental Strategies from an Olympian - Pain is part of The Plan Pain is part of the race plan. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1570729855715-60W36BJX6BP3YODCJP0P/Screen+Shot+2019-10-10+at+1.50.00+PM.png Blog - Training Your Mind (Part II): Mental Strategies from an Olympian - Forcing a smile on the start line! photo by Peter Draugalis Forcing a smile on the start line! Photo Credit: Peter Draugalis https://sifuentescoaching.com/resources/training-your-mind monthly 0.5 2024-10-15 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1570733237485-VIJ0Z0RJVQYOM2RUEQCT/IMG_2245.JPG Blog - Training Your Mind (Part I): Mental Strategies from an Olympian & Coach - I am tough & determined https://sifuentescoaching.com/resources/survive-your-training monthly 0.5 2022-02-01 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1569710211437-AI328R7RDXYD8FL8982Q/DSCF8807.jpg Blog - Survive Your Training! 8 Strategies to Prevent Injury - My Collection This is my personal collection of self therapy tools, collected over my 20+ year career of competitive running. https://sifuentescoaching.com/resources/nutrition-hydration-postrun monthly 0.5 2024-11-26 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1569345913737-ZLL06W1DXD0GED66G3O8/IMG_0974.jpg Blog - Nutrition & Hydration BASICS: Post-Run (Part III) - PROTEIN SHAKE make sure to check labels! This one has a lot of protein but contains minimal Carbs. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1567529879890-R8FHF34S9RTEXFBTWMZU/Screen+Shot+2019-09-03+at+12.57.02+PM.png Blog - Nutrition & Hydration BASICS: Post-Run (Part III) https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1567542135876-Z94ZHDE0QOG5XKXA7PY1/image-asset.jpeg Blog - Nutrition & Hydration BASICS: Post-Run (Part III) https://sifuentescoaching.com/resources/nutrition-hydration-duringyourrun monthly 0.5 2025-01-23 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1568922801929-NLN9KUXR3C8P4Y2VZ90H/Screen+Shot+2019-09-19+at+3.53.01+PM.png Blog - Nutrition & Hydration BASICS: During your Run (Part II) https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1567539319294-LR7SG2DV0S5SDDDLQWEH/image-asset.jpeg Blog - Nutrition & Hydration BASICS: During your Run (Part II) - Watermelon Glycemic Index - 70 glycemic load - 2 you would have to eat SO MUCH watermelon mid-run for a significant glucose increase. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1568923068572-3TT5BXYE5GZVFZ1P4CWJ/IMG_0978.jpg Blog - Nutrition & Hydration BASICS: During your Run (Part II) - FAST FUEL Some of my personal Favourites for a quick mid-run energy boost. https://sifuentescoaching.com/resources/nutrition-hydration-prerun monthly 0.5 2025-01-16 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1568422556543-PU79673DP6MC4PU369KI/image-asset.jpeg Blog - Nutrition & Hydration BASICS: Pre-Run (Part I) - PLAIN WHITE BAGEL Plain white bagels: a wonderful pre-run option. https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1568422516509-5S6MRNMSE56EKWXBJKIY/88T3yZAQQzajp6ObsxxWVA.jpg Blog - Nutrition & Hydration BASICS: Pre-Run (Part I) - NOT RECOMMENDED A healthy and delicious snack… NOT recommended prior to a run! https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1567530377133-BLE3K5JCMJH932F8X1SS/6Do1m5LmSWaG05owQFCsjQ.jpg Blog - Nutrition & Hydration BASICS: Pre-Run (Part I) - NO SLOSHING in my tumtum with RunGum! No coffee sloshing in my tumtum with RunGum! But it contains BOTH sorbitol and mannitol. https://sifuentescoaching.com/resources/thecscs monthly 0.5 2021-05-19 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1561124679455-GRQXDNNBP749ZITS1T8N/cert---cscs_gray-small.png Blog - The CSCS: What it is & Why I Wanted it! https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1561126540791-9J6V5WZ3GLUBTLTPAYLJ/Gym_9.JPG Blog - The CSCS: What it is & Why I Wanted it! 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difference. https://sifuentescoaching.com/25-days-of-mobility/day22 monthly 0.5 2022-12-22 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/3eea0d5b-78e0-41fe-b84e-0be9780258b7/figure+4+day+22.GIF 25 Days of Mobility - Day 22: Figure 4 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day21 monthly 0.5 2022-12-21 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/2a00936f-df15-44a6-91b2-c0e0cc5b2ced/toe+touch+day+21.GIF 25 Days of Mobility - Day 21: Toe Touches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day20 monthly 0.5 2022-12-20 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/cdcbc2ed-d788-44ac-9aa2-00e5076e62b7/donkey+kick+day+20.GIF 25 Days of Mobility - Day 20: Donkey Kick - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day19 monthly 0.5 2022-12-19 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/9cb9c16f-fdb7-4b01-be96-1ac91d2d8691/leg+whips+day+19.GIF 25 Days of Mobility - Day 19: Leg Whips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day18 monthly 0.5 2022-12-18 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/5194f3a0-f78d-496b-9925-65165c695d73/shin+box+shift+day+18.GIF 25 Days of Mobility - Day 18: Shin Box Shift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day17 monthly 0.5 2022-12-17 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/acf70950-c1ae-43ef-91e1-dde02f033796/knee+hug+day+17.GIF 25 Days of Mobility - Day 17: Knee Hug - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day16 monthly 0.5 2022-12-16 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/cdebe76e-b4a9-4492-9146-63bf10e8b1a9/adductor+dips+day+16.GIF 25 Days of Mobility - Day 16: Adductor Dips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day15 monthly 0.5 2022-12-15 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/be253550-afcd-44a4-b02b-39e42526daa1/T+spine+rotation+day+15.GIF 25 Days of Mobility - Day 15: T-Spine Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day14 monthly 0.5 2022-12-14 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1b692c6f-bbdb-4858-b881-bceab960e4de/lateral+squat.GIF 25 Days of Mobility - Day 14: Lateral Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day13 monthly 0.5 2022-12-13 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1670789647508-JG57ORX75LYM8BH6XEYD/bodyweight+squat+II+day+13.GIF 25 Days of Mobility - Day 13: Bodyweight Squat - side view https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1670789649759-CT1IPAYPKEXO5VVMSDY2/bodyweight+squat+day+13.GIF 25 Days of Mobility - Day 13: Bodyweight Squat - front view https://sifuentescoaching.com/25-days-of-mobility/day12 monthly 0.5 2022-12-12 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/fa4ae9ce-2045-4376-9f72-7494d0e45c6a/hurdle+seat+exchange+day+12.GIF 25 Days of Mobility - Day 12: Hurdle Seat Exchange - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day11 monthly 0.5 2022-12-11 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/bd2e36cf-6b5c-4b5f-af8d-3cb4ecf2232d/scoops+day+11.GIF 25 Days of Mobility - Day 11: Hamstring Scoops - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day10 monthly 0.5 2022-12-10 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/323cb6c8-fd6f-44cc-935c-0c5f71f036a8/good+morning+day+10.GIF 25 Days of Mobility - Day 10: Good Morning - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day9 monthly 0.5 2022-12-09 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/b9070c9c-ca08-4c68-a418-d31dfba01262/side+bend+day+9.GIF 25 Days of Mobility - Day 9: Side Bend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day8 monthly 0.5 2022-12-08 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1670289112221-DWQM3UARLBEI2ZERSQ5X/leg+swing+II+day+8.GIF 25 Days of Mobility - Day 8: Leg Swings https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1670289114337-7ES19HU1EBR4PFOJRAU4/leg+swing+day+8.GIF 25 Days of Mobility - Day 8: Leg Swings https://sifuentescoaching.com/25-days-of-mobility/day7 monthly 0.5 2022-12-07 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/4e5b7b16-b4c7-452f-881c-f5314f9041b0/glute+bridge+day+7.GIF 25 Days of Mobility - Day 7: Glute Bridge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day6 monthly 0.5 2022-12-06 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/21414ae5-498b-46cf-89a2-1e60186a17bb/ankel+circle+day+6.GIF 25 Days of Mobility - Day 6: Ankle Circles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day5 monthly 0.5 2022-12-05 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/221897f0-7476-452c-9e09-dc0d291fc3a8/scorpions+day+5.GIF 25 Days of Mobility - Day 5: Scorpions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day4 monthly 0.5 2022-12-04 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1682af85-131f-4480-8585-9bb6f147de83/eagles+day+4.GIF 25 Days of Mobility - Day 4: Eagles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day3 monthly 0.5 2022-12-03 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1669928387714-MVU9CE22MANXSPRXHCVH/Bend+%26+Straight+day+3.GIF 25 Days of Mobility - Day 3: Bend & Straight - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/day2 monthly 0.5 2022-12-02 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1669926820774-KH76GRQYCI1QWFJNO6O9/calf+pump+bench+day+2.GIF 25 Days of Mobility - Day 2: Calf Pump https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1669927172895-NOLFKIVHAY2F9CMVMW1L/calf+pump+ground+day+2.GIF 25 Days of Mobility - Day 2: Calf Pump https://sifuentescoaching.com/25-days-of-mobility/day1 monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/a554db43-7b13-4ed2-b56a-08b1a73eca40/glute+kick+back+day+1.GIF 25 Days of Mobility - Day 1: Glute Kick Back - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/25-days-of-mobility/welcome monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/cb972ff9-dd64-4063-8757-93ca2fadefe8/25+Days+of+Mobility.jpg 25 Days of Mobility - Welcome! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://sifuentescoaching.com/dear-nicole daily 0.75 2024-10-28 https://sifuentescoaching.com/services daily 0.75 2025-11-28 https://sifuentescoaching.com/meetthecoach daily 0.75 2025-05-27 https://images.squarespace-cdn.com/content/v1/53ef4864e4b077338ed09dfa/1643137149183-3VK0626JRLM69XO1V095/IMG_1536.jpg Meet The Coach 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