Mastering the Mile

I have long understood and appreciated the value of glycogen and hydration balance while training and racing distance events. I never gave much thought however to mineral balance until l trained for and raced my first marathon years ago in the intense Florida heat and humidity! In conversations with accomplished triathletes and seasoned southern marathoners […]

Sonja is a strong favorite at ABQ nationals in the 800 and mile. She’s also entered in the 400.In the early summer of 1984, 12-year-old Sonja Friend ran a 400 meters in the ARCO Jesse Owens Games at the Los Angeles Memorial Coliseum. Months later, she recalled watching Joanie Benoit on TV, winning the 1984 Olympic marathon at the same […]

Being “Fast Over 40” as a female runner (or any athlete for that matter), is about more than just keeping your stride turnover fast, your body lean, and your strength and endurance primed.  The hormonal changes that occur, for most females, after the age of 35 can wreak havoc on a competitive athlete’s training regimen, […]

The nation’s Capitol looms over Navy Mile, where Sonja set an age-group record. (She’s somewhere in back.) POSTED BY: KEN STONE OCTOBER 7, 2018 On the final day of Malaga worlds, Courtney Babcock of Canada won the W45 1500 in 4:47.88. That’s the No. 3 time in the world this season, according to mastersrankings.com. No. 1 is the 4:39.15 […]

Sonja Friend-Uhl (Boca Raton, Florida) broke the masters women’s 45-49 road mile record to earn USATF Athlete of the Week for the second time in 2018. Friend-Uhl, 47, clocked 5:06.33 at the Navy Mile on Pennsylvania Avenue in Washington, D.C., to trim more than 10 seconds off the existing record. She finished 11th in the […]

With a fast time of 2:56.65, Sonja Friend-Uhl won the Masters Women’s 1,000 meters race Sunday at the USATF Indoor Championships at Albuquerque, New Mexico. Sonja, who lives in Boca Raton, Florida, races for the Atlanta Track Club. About the race, she said, “I was conservative over the beginning. I just wanted to run even […]

In the early summer of 1984, 12-year-old Sonja Friend ran a 400 meters in the ARCO Jesse Owens Games at the Los Angeles Memorial Coliseum. Months later, she recalled watching Joanie Benoit on TV, winning the 1984 Olympic marathon at the same site. On Saturday, Sonja Friend-Uhl broke Joan’s American record for 3000 meters in the […]

With a fast time of 2:56.65, Sonja Friend-Uhl won the Masters Women’s 1,000 meters race Sunday at the USATF Indoor Championships at Albuquerque, New Mexico. Sonja, who lives in Boca Raton, Florida, races for the Atlanta Track Club. About the race, she said, “I was conservative over the beginning. I just wanted to run even […]

Effective cardiovascular training (such as running!) is all about organization…also known as prioritization in the competitive training world. It’s a term used for following a specific, 4-cycle training plan for a set period of time followed up with another 4-cycle training plan with a different focus. The approach is bio mechanically and physiologically sound and […]

Getting back into shape isn’t easy and it’s not a short project you can complete overnight. You must commit to stay fit in order to see any results. Committing to fitness means scheduling workouts on a regular basis and following through on them. It means insuring you have a healthy lifestyle in every way from […]

One of the highlights of the track and field meet was the W45-49 800 meters. Sonja Friend-Uhl, a regular on the podium, came close to a world record time with her 2:15.56 finish. Check out the full article in the Atlanta Track Club

When it comes to the holiday season, people often rethink their dieting and jump in with both feet at the buffet table. While you might think that’s the easiest way to gain weight, the good news is that you can still lose weight while enjoying many of the pleasures of food the holidays bring. In […]

Sara Medrano ran the New York City Marathon right on goal pace and qualified for Boston 2017! “I had an incredible race today! I was aiming for an 8:30/mile pace and did exactly that. I felt strong the entire way. Never slowed down!! Best race I have ran in a long time! Thank you so […]

Nobody knows everything about healthy living and even the most informed find ideas change regularly. While it’s always been known that regular exercise and healthy eating improves your health, the definition of what is healthy in the area of exercise or diet changes frequently. A health magazine will keep you abreast of all the latest […]

When holidays come, you’re often not yourself. You either hate the holidays because you’re rushed and drown your exhaustion in foods to give you energy, such as pies and pastries or seek some comfort in the smooth creamy taste of mashed potatoes. Those that love the joy of Thanksgiving and all the upcoming holidays also […]

RUNNING WARRIORS IN THE NEWS!! Coach Sonja would like to recognize the following Running Warrior clients for their outstanding achievements in October: Linda Bain – Completed her 2nd Chicago Marathon! Laura Johnson – Completed 2nd Chicago Marathon with husband Steve! Kelly Walsh Completed her 1st Chicago Marathon! Corrie Anderson ran a Personal Best by over […]

Every week or so I get a question about the comparison, treadmill vs sidewalk when it comes to running. Both of these have advantages, so don’t sell your treadmill in a garage sale yet or go out and buy one either. Getting the best type of running shoes for each type of running is imperative […]

I’m often asked whether running and walking aren’t the same, but with more hustle in running. The truth is, I advocate both. Some people aren’t fit enough for running, but they can get that way by starting out walking. Some people don’t like to run. Even though I’ll never understand that because I love it […]

A running coach can be a huge benefit to all levels of runners. While many serious athletes and competitive runners often secure the services of a running coach, I’ve also had beginners request help. The beginners may not ever plan to enter a race, but they want my expertise for another reason, I can help […]

Whether you’re worried about losing a cup size or whether you’ll gain maximum speed during a race because of large breasts, there are a lot of running vs breast size debates going on today. Many of the articles you find online come from women who haven’t begun to run, but are concerned that their feminine […]

(Courtesy of Infinite Nutrition) This article provides nutrition for endurance athletes: a platform for the ingredients recommended for optimal energy levels and performance: Carbohydrates 101 Put simply, carbohydrates are sugars and starches that fuel our bodies much like gasoline fuels a race car. Each gram of carbohydrate contains ~4 calories worth of fuel. Just like […]

No matter what you do in life, you need to get a plan if you want to achieve your maximum potential. The person who has a plan and works that plan regardless of their natural potential, often ends up better than a natural that simply doesn’t do all the extra things to make their performance […]

Nutrition tips for runners can be broad enough to include all types of runners from the casual runner to the marathon runner. That’s because good nutrition is universal. However, some nutritional information or specific food or eating suggestions are just for the marathon runner to help him or her overcome the fatigue that can occur […]

The marathon that’s right for you may be held locally or miles away from you, but it’s always one that meets with certain factors, which may include how you train and even your location. You may want to enter a smaller marathon for your first one, or love the competitive factor and excitement offered at […]

One of the most often asked questions is whether drinking water can cause cramps when running. The answer isn’t a simple yes or no. First, you have to consider the type of cramps, legs or stomach and next consider all the circumstances surrounding the cramps. You need to be well hydrated, particularly if you’re running […]

For all runners, finding the right shoes matters. Whether you’re a weekend warrior just enjoying a brisk run, a racing champion or running for fitness only, not for speed, you’ll benefit from having the shoes that will protect you from injury and make running comfortable. Your shoes dictate the interaction of your feet and ultimately […]

You can be faster, but you need to focus first on your overall fitness level and how efficiently you use your muscles. While most runners don’t look like body builder, they’re muscle machines too. In fact, of the over 600 muscles in the body, a runner will use almost all of them. So, overall fitness […]

My fitness industry colleague Pete McCall posted a great podcast of an interview with me regarding running/racing. CLICK HERE » to hear the entire interview! You can also view the original post by Pete HERE »

When the summer sun is blazing down on the earth, many people think they have to give up running until it cools down, but that could be weeks. These summer running tips will keep you safely training and enjoying your run. You still have to take precautions and insure you follow extra steps to keep […]

If you’ve never heard about visualization coaching for sports, and in this case, I mean running, its building a mental image of the race for practice. It’s not a magical cure all, but good healthy practice to face some of the pitfalls of the race. Your body works with your mind when you’re moving it […]

If you want to run like a warrior, you need to have the heart of a champion and be willing to put in extra time it takes to train. What you’ll get in return is a feeling of accomplishment and a far healthier body. Running can be done almost anywhere, so you don’t need special […]

Focus is on Building Endurance & Efficiency Week 1 Monday: 30:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc) Tuesday: 3 Miles of 2:00 Run/1:00 Walk Wednesday: 40:00 of Cardio Cross- Training Thursday: 3 Miles of 2:00 Run/1:00 Walk Friday: Rest (from Running) Saturday: 4 miles of 3:00 Run, 1:00 Walk Sunday: 3 Miles of 2:00 […]

Focus is on Building Endurance & Efficiency Week 1 Monday: 30:00 of Cardio Cross-Training (Biking, Swimming, Elliptical, etc) Tuesday: 2 Miles of 2:00 Run/1:00 Walk Wednesday: 40:00 of Cardio Cross- Training Thursday: 2 Miles of 2:00 Run/1:00 Walk Friday: Rest (from Running) Saturday: 3 miles of 3:00 Run, 1:00 Walk Sunday: REST Week 2 Monday: […]

Focus is to build stamina, efficiency, and a sense of pace. Q = “QUALITY” Run or Workout   10 Day Microcycle Q1: Brisk Walk of 1 Mile + Run for 2:00 walk for 1:00 for the next 2 Miles. Walk ½ Mile to cool down. Q2: Walk 3-4 Miles alternating intensity (speed walking intervals) every […]

Final Phase: Sharpening, Speed, & Racing Tactics (Actual Date of Race can be moved as needed. Contact Sonja for help with this.) Week of Districts: Monday = Recovery jog of 20:00 + 4 Strides/Accelerations Tuesday = District Championships. Race SMART. Run your race in a way that possibly takes competitors out of their comfort zones. Good […]

Focus: Vo2 Max Intervals and Tempos + Racing! *Please contact Coach Sonja with any questions regarding proper mileage and integrating your racing schedule within this protocol. Week1 Monday: = 45:00 Run + Drill/Strides (ON GRASS) & Strength Circuit. Tuesday: 1 Mile Warm up + 2 x 400m at just faster than current 5k race pace) with […]

Stamina & Strength (Good Form) Day 1 (Sunday) – During the 2nd and 4th weeks of August take this day Completely OFF!) – Recovery Run in PM of 6 Miles Day 2 – AM: Recovery Run of 6-8 Miles + “Pre-Hab Exercises” (See attachment for Pre-Hab – Exercise list and description). – *Recovery Shake Day […]

Endurance & Efficiency (Good Form) Includes: Easy Running, Core & Strength Exercises, Drills Day 1 (Sunday) – Long Run: Continue to increase the duration of this run by 5:00 each week. Your goal for the end of the 4 weeks is to be at 90-100 minutes max (about 13-14 miles for this run. Run on […]

Endurance & Efficiency (Good Form) Includes: Easy Running, Core & Strength Exercises, Drills Day 1 (Sunday) – Long Run: Freshman Start at 30:00. Sophomore and older or experienced runners start at 45:00 and increase the duration of this run by 5:00 each week. Your goal for the end of the 4 weeks is to be […]

*If you need help integrating your specific meets into this schedule please contact Coach Sonja. Week 1 Sunday = 30:00 Jog Recovery Run + Yoga/Stretching Session Monday = 6 mile comfortable run + 6 x 100m Accelerations. Foam Roll & Static Stretch after Tuesday = Warm Up Jog & Active Stretches + Plyo Drills + 5 […]

Day 1 Sunday: – Alternate taking Sundays OFF with a 60-70:00 EZ Run Day 2 (Monday) – 30:00 EZ + Stretch & Circuit Training & Plyo Drills Day 3 (Tuesday – IF you do not have a meet..if you have a meet follow Wednesday/Thursday protocol ) – Warm Up Jog of at least 1 mile […]

Day 1 Sunday: OFF! Day 2 (Monday) – Warm Up Jog of at least 1 mile + Active Stretches – Cool down with 1 mile Jog + Static (Holding) Stretches Week of March 5th: Two Sets of the following: – 2 x 200m at Mile Race Pace with 200m jog rests + 1 x 800m […]

Pre-Season Training for Middle Distance Includes: Hill Repeats, Plyo Drills, Stamina Work Day 1 (Sunday) – Long Run (60:00 on average at an EZ pace). Follow run with 4 x 20 second – Accelerations. – Stretch Day 2 – Speed & Efficiency Training – 20:00 Warm Up Jog – Alternate each week between: Short Hill […]

Pre-Season Training for Middle Distance (800m- 3000m) Includes: Easy Running, Plyo Drills, Tempo Intervals. *You must have completed a current Fall cross country season or have a base of 30 miles per week prior to starting this schedule. *Use the Running Calculator in the “Tools” section of the website to find your accurate training paces. […]

By Marc Bloom Sonja Friend-Uhl, who has won 22 national masters’ championships in road, track and cross-country since turning 40 in 2011, has no problem running fast. She just has to find the time to do it. Friend-Uhl celebrated her 44th birthday in March on the weekend of the 2015 USATF Masters Indoor Championships in […]

The Top 15 Prehab Exercises for Runners (For Injury Prevention & Better Mobility) *To see a picture or video clip of these exercises please visit www.acefitness.org/exerciselibrary or contact Coach Sonja directly. 1) Bird Dogs x 10 each side 2) Fire Hydrants x 10 each leg 3) Donkey kicks a 10 each leg 4) Donkey whips x […]

Use this Calculator as a way to set the best training guidelines for you and the type of running you’re interested in!

This is part five of the Running Warrior Performance Nutrition Series (parts of this were excerpts from ‘Fast Track’ by Suzy Favor-Hamilton and Jose Antonio, Ph.D.)   Low fat diets are sure-fire way to ruin your health, your looks, and your performance, period!  Not eating fat, especially the healthy kinds called MUFAs and PUFAs, is […]

Measuring Your Starting Point (V02 Max Estimates). In order to develop the four core training zones effectively, we need to know your “starting point” which Is your estimated V02Max. This is your current fitness level as it relates to your running performance. Using proven tables/charts developed by world-leading exercise physiologists such as Jack Daniels, PHD, […]

In an ideal runner’s world, every step of every mile would be 100 percent pain-free. No aches, no twinges, no lingering soreness from yesterday’s workout. The reality is that many runners constantly deal with a slight (or not so slight) disturbance – a tender footer, a tight hamstring, a whinny knee. While these nagging issues […]

Click on the picture to download fun running activities!

Sprint Strategy Blocks 1. Set-up 2 steps to 1st block, 3 steps to 2nd 2. “Runners take your Mark” Start in front of the blocks Get loose Slowly back into blocks – place back foot in 1st, then front foot Hand at the line Thumbs slightly outside your shoulders, just behind line Fingers near the […]

Road racing used to be something just for the adult runner. Now we are starting to see a great number of road races including events for kids such as the last mile of the marathon, “Kid K’s”, and the Mile Fun Runs. The timing could not be better with childhood obesity at epidemic proportions in […]

Week 1 Tuesday Rhythm / Technique Runs – 9 X 150M building speed every 50m to 100% Wednesday 7 x 200M with a 200m walk/jog recovery Thursday Weights then Plyometric Circuit Friday 10 minutes aerobic work (any) then weights Saturday Rest Sunday 8 x 12 second sprint tests (run for 12 seconds as far and fast […]

(Specific for 800m/1500m) *Done once every 2 weeks; the objective is to achieve the highest level possible during the prep period and then maintain that level throughout the early competitive and competitive phases.   Reference point Goal for 1500m: 4:15 Collegiate Level (80% effort) for 9.4 miles (15k) = 73:45 National Level (90% effort) for […]

Phase: Pre-Season Training for Middle Distance & Distance Events (3-4 weeks) Includes: Easy Running, Plyo Drills, Tempo Intervals, V02 Max Intervals. **The time of running assigned is a general guideline. Specific mileage assignments to be given at individual consults. Day 1 (Sunday Preferred) Long Run (60-75:00 on average at an EZ pace). Follow run with […]

Early Competitive Phase: To maintain previously developed components of High Aerobic, Tempo, 3k, 1500, 800 and 400 speeds, we want to incorporate these speeds consistently within the warm up routines to maintain these systems while we focus more attention to 800m and 1500m specific workouts. Maintain for 8-10 weeks until peak competitive phase. Warm Up […]

Print out the Racing Checklist HERE before the big day!

To access a printable version of the worksheet click HERE

To access a printable version of the chart click HERE

For access to the printable version of the Log Sheet click HERE

RHR – Resting Heart Rate THR = Target Heart Rate   220-AGE=_________-RHR=________x .75*=________+RHR=_______THR   The guidelines below are for apparently healthy individuals. Anyone beginning and exercise or fitness regimen should first have a complete physical with their doctor and receive approval to continue. *Use 55-60% for beginner runners easy / recovery runs *Use 65-70% for […]

Click HERE to download the Running Warrior Performance Fueling Meal Plan for general purposes.

Click HERE to download your Running Warrior Performance MealPlan for Light Weight (Near 125lbs) & Middle to Long Distance

by Sonja Friend-Uhl, USATF Certified Coach The following principles should help guide you through the inevitable highs and lows of your training program. Keep this in mind: A training program can survive many changes as long as your determination remains strong. 1) If you need to adjust the training schedule because of travel, time conflicts […]

PLYOMETRIC DRILLS A Skip, B Skip, C Skip High March Fast Shuffles Bounding Butt Kicks High Knees Carioca Backwards Running Squat Jumps with a High Reach *Jog a warm up first. Each drill should last about 30 meters or 15 seconds and be followed by a fast stride of the same distance and then a […]

A Guide to Creating Positive Running & Racing Affirmations Preparation: Quiet your mind and your body. Sit in a relaxed, meditative state and take in at least 10 slow, deep breaths…breathe in through your nose and out through your mouth. If distracting thoughts keep entering your mind create an image to replace them. (Envision you […]

Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. Below is a chart that you can use to get approximate equivalent efforts between running on a treadmill at different […]

Understand the difference between Goals and “Targets” *Targets are measurable (race times, finishing place, etc.) *Goals are who we are or want to be and how we get there,(choosing to have a positive outlook before every race, or to be patient in the early miles) Write down up to 6 targets and 6 related goals in […]

“Eat Like A Pro” Shopping List Lean Turkey** Fish (cold-water fish is best such as Salmon or Cod) Skinless Chicken** Lean Beef** (Sirloin is best whether ground or a steak) Bison Vegetables (dark, rich colors are best) Whole Oatmeal (not instant) Organic Eggs Egg Whites Whole Fruit for sides, snacks and fruit salsa garnishes (Apples, […]

The ABC’s of Pool Running Form If you’re hurt, you can immediately transition all of your training into the pool. In fact, you can actually spend more time pool running because you virtually can’t get hurt. Once you’re in the pool, the most important part of your workout is maintaining proper form. Just like running […]

References Millard-Stafford M, Rosskopf LB, Snow TK, Hinson BT. Water versus carbohydrate-electrolyte ingestion before and during a 15-km run in the heat. Int J Sport Nutr 1997;7:26-38. Kreider RB, Hill D, Horton G, Downes M, Smith S, Anders B. Effects of carbohydrate supplementation during intense training on dietary patterns, psychological status, and performance. Int J […]

This is the sixth and final article in the Running Warrior Performance Nutrition Series (parts of this were excerpted from ‘Fast Track’ by Suzy Favor-Hamilton and Jose Antonio, Ph.D.) If you’re like most runners, you’ve probably been taught the importance of eating carbohydrates.  You need it for energy.  On the other hand, protein has sort […]

General Distance Running Program (5k to Half – Marathon) Focus is to build stamina, efficiency, and a sense of pace over the course of 100 days. This would be followed by the final week of the standard taper protocol the week before your goal race.   10 Day Microcycle Q1: EZ 2 Mile warm up […]

Understand and commit to the fact that a marathon (and a half-marathon) is a serious physical and mental undertaking. Take advantage of the training groups and running clubs in your area that offer group programs to help you prepare properly and to the best of your ability. Your nutrition and supplementation strategy will either make […]

Download you Running Warrior Performance MealPlan HERE.

Follow this training schedule pattern for 4-6 weeks before a “target” 5k Race: Day 1 (Sunday) Long Run (Gradually build up to running 75-90 minutes at your EZ pace). Follow run with 4 x 30 second quick strides. Core Training and Stretching Day 2 Rest from Cardio or Cross-Train Strength/Core Training Day 3 Run 45:00 […]

Focus is on Building Endurance & Efficiency for Beginner to Intermediate Runners **Walk/Run Method good to use to get the extra distance on your long runs if you need it! Week 1 (Start with a 5/1 Run/Walk Ratio to increase distance on long runs) Monday: Rest or Cross-Training Tuesday: Easy Run (or Walk/Run) of 3 miles […]

Starting in Phase II: Stamina, Form Work & Pacing (Runners should be logging base mileage of at least 30 miles per week and a weekly long run of 12-13 miles before starting this program). Week 1 Monday: Cross-Training (Drills/Strength/Core) Tuesday: Intervals as assigned on current program Wednesday: Medium Long Run of 9 miles Thursday: Cross […]

*To review proper form of any of these exercises and foam rolling please visit this link: https://www.acefitness.org/acefit/healthy-living-article/60/3422/5-foam-rolling-moves-for-the-lower-body/ 1. Foam Roller 2. Hip swings x 10 each leg (side to side) 3. Leg Swings x 10 each leg (front to back) 4. Heel walk x 10 each leg (lean back & keep a straight knee) 5. […]

Even if you eat three well-rounded meals per day, you will still feel hungry at times, especially during periods of heavy training. What’s the answer? Healthy snacks. Snacking (mid-meals) of nutritious food can keep your energy level high, blood sugar levels constant, your body re-fueled and your mind alert. Why Healthy Snacking Is Good for […]

This is the fourth article in the Running Warrior Performance Nutrition Series By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach Level 1 – Beginner Take one multivitamin daily (e.g. Vitacell by Max Muscle, Mega by GNC, Centrum, One-a-Day, etc) For women, take a multivitamin that contains iron For women, take a calcium […]

This is the third article in the Running Warrior Performance Nutrition Series By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach   Rule #1 – NEVER TRY A NUTRITION OR SUPPLEMENT STRATEGY FOR A RACE IF YOU HAVE NOT YET TRIED IT DURING TRAINING. Pre-Race 3 or more hours prior to the race […]

This is the second article in the Running Warrior Performance Nutrition Series   By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach   If there’s one thing, just one dietary strategy that ALL runners should utilize, it’s the following: Consume a post-workout carbohydrate-protein containing beverage immediately after training or competition. If you forget […]

This is the first article in the Running Warrior Performance Nutrition Series By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach Eat Clean – limit your intake of processed foods (i.e. if it is in a package, it’s processed). Eat Lean – choose protein sources that are lean (the exception is fish; eat […]

The Performance Fueling Recipe Book for Running Warriors 47 Metabolism Accelerating Recipes to fuel your runs and keep you a strong, lean running machine! Pumpkin Custard Pie (Serves 6) Ingredients for Filling: 1-1/2 cups soymilk 4 tablespoons cornstarch 1-1/2 cups cooked pumpkin 1/2 cup raw sugar or other sweetener 1/2 teaspoon salt 1 teaspoon ground […]