When it comes to getting better at just about anything, realize that there is no secret. It's about putting in the work. There are no magic routines, workouts, or any of that junk that will get you better. And we're all doing just about the same kinds of work.

Trust your training. Want to perform? That's it. Do the work. Have confidence in it. Be present. Get out of your own way.

Simple habits athletes and coaches can use to improve health, recovery, and performance: ✅ Weigh in before & after training • Helps assess hydration status • Replace every 1 lb lost with 16–24 oz of fluid • Add ~500 mg sodium for every 60 minutes of training in the heat • Dark urine or low urine output may indicate significant dehydration ✅ Track body weight weekly • Helps determine whether calorie intake matches your goals • A daily 500-calorie surplus can support ~l1 lb/week weight gain • A daily 500-calorie deficit can support ~1 lb/week weight loss ✅ Monitor appetite and fueling habits • Aim for 3–5 balanced meals plus 2 protein-rich snacks daily • Plan to eat every 3–4 hours • Easy calorie-dense options: trail mix, sandwiches, fruit, Greek yogurt parfaits, and oatmeal cups ✅ Set a consistent bedtime and limit screen time • Go to bed and wake up at the same time each day • Avoid screens within one hour of bedtime and one hour after waking ✅ Prioritize recovery • Rest and recovery days are not optional they are essential for adaptation, performance, and long-term health. Small habits, done consistently, lead to big results. More structure and athlete specific guidance 🔗 nutritionwithwendi.com/membe…

Student athletes👇 How to outpace 50% of your competition for free! • Go to bed early • Wake up early • Study your craft and watch film • Avoid junk food and negativity • Hang with the right crowd • Drink water immediately on waking • Ask more questions and be coachable • Avoid alcohol, drugs, vaping and tobacco

Research has found that sitting close to a high performer improved performance by 15%. Sitting close to a low performer decreased performance by 30%. Surround yourself with people who lift you up. thegrowtheq.com/good-vibes-a…

True confidence is quiet. Insecurity is loud. Inner confidence comes from evidence. Do the work to provide evidence. Insecurity tries to mask over lack of evidence with bravado and projection. Don’t be fooled by those who are loud.

Endurance is relative. The endurance that a 400m runner needs is different than what a 10k runner requires. They both require endurance, but how they get there and what counts as “endurance” is different.

One of the most important lessons running taught me: How to work hard for a very long for something far in the distance. You don’t build a great Track season in May. You build it in the cold, dark months no one sees. Delayed gratification is one of the most transferable skills

The driven romanticize the grind. In sport, we mythologize the athlete who is all consumed by the quest to reach the top. You don’t have to be crazy all the time and neglect everything else in our lives to reach the top. There's a fine line between drive and obsession.

The kids who come to college used to being motivated by mom, dad, or coach often don’t make it. That motivation works in the short term, but it quickly fades. To be successful over the long haul, we all need motivation that comes from deep within: thegrowtheq.com/quit-trying-…

The best advice for financial investments: Do the boring basics for a long time The best advice for fitness, health and longevity: Do the boring basics for a long time The best advice for mastering a craft: Do the boring basics for a long time Stop chasing hacks and shiny objects!

We convince ourselves that hitting the goal will change our life. It won't. You'll celebrate for a week, then wake up the same person, hunting for the next thing. What changes your life is who you had to become chasing the goal.

🚨 Most student-athletes are making the same fueling mistakes every day... ❌ Skipping breakfast ❌ Grabbing an energy drink instead of real fuel ❌ Going hours without eating after practice ❌ Missing the critical recovery window after workouts The result? 👉 Low energy during training 👉 Poor focus in the classroom 👉 Slower recovery 👉 Increased injury risk 👉 Missed opportunities to build strength, speed, and performance What you eat BEFORE and AFTER a workout directly impacts your muscles, brain, recovery, and long-term athletic development. 🏃‍♀️ Pre-workout nutrition helps provide the energy needed to train hard, stay focused, and perform at your best. 💪 Post-workout nutrition helps replenish glycogen, repair muscle tissue, reduce soreness, and prepare your body for the next practice or competition. The good news? Small fueling changes can make a BIG difference. nutritionwithwendi.com/ebook…

As you prepare for Cross-Country it is important to run a couple times a week on grass. It doesn’t need to be a workout but simply your daily mileage run.

Mckensie Collins named USTFCCCA National Female Field Athlete of the Year athletic.mineralarea.edu/spo…

Many people run too fast on their recovery days. Especially on HS teams. The top kid sets the pace. So those who are motivated & want to be good, latch on to them. The top kid may be recovering. But most of the rest aren't. On recovery days, let kids know it's okay to go slow.

Daily Journal article on @MACRunningCards at the @NJCAAXCTF DIII National meet. dailyjournalonline.com/sport…

Here are our postseason awards for the 2026 @NJCAA DIII Outdoor Track & Field season, which wrapped up this past weekend in Utica, New York. ✅ National Awards ✅ Regional Awards ✅ All-America Honors ustfccca.org/2026/05/feature…

Back from NY Nationals Monday evening and @WoodlandRIV Tuesday at Noon to sign Seniors Faith Rouggly and Kamren McCormick to the @MACRunningCards team. Big things coming for these 2! @KFMOsports @MAC_Cards @MattKing_Sports @MineralAreaCC

MAC Women 2nd at Nationals njcaa.org/sports/wtrack/2025…