Coached by Drew

04/30/2026

I ran the Mississauga Half Marathon last weekend!

My intention with this race was to run as well as I could that morning and learn as much as I could about how to improve.

My fueling strategy was overnight oats and a cup of coffee three hours before the start of the race. It wasn’t easy waking up extra early to time my breakfast, but it worked out perfectly for me. I stayed true to my pacing strategy for most of the race. Then the hills happened. When my target pace seemed just out of reach, I decided to switch to perceived effort to carry me to the finish line.

Overall, I’m pleased with my performance that day. Going forward, I know I’ll have to work on hill training and increasing my weekly mileage. Whenever my runners complete a race, we celebrate the wins and think about what to improve next time. Race events are a snapshot of where you’re at, not a final assessment!

If you’ve got a race coming up and need guidance, let’s chat.

04/24/2026

Runner brains is real! 😆

04/22/2026

Do coffee and tea (with caffeine) cause dehydration?

The answer is no. This is a ⛔ Myth ⛔

The reason these caffeine-laden beverages have gotten a bad rap for causing dehydration is that caffeine is a known diuretic. net hydration. So there is still a net hydration of 160 ml of fluid. And tea generally has about 1/2 as much caffeine.

👉Here’s how the numbers lay out:
The reason these caffeine-laden beverages have gotten a bad rap for causing dehydration is that caffeine is a known diuretic. net hydration. so there is still a net hydration of 160 ml of fluid. And tea generally has about 1/2 as much caffeine.

However, when you consider the diuretic effect compared to the amount of liquid you take in from the beverage, there is actually net hydration. Don’t turn down that cup of joe!!

04/20/2026

My Garmin watch and a plan 🏃‍♂️

04/17/2026

04/15/2026

Testimonial Tuesday!

Drew has been fantastic and helped me work through my 2nd marathon as I was working through some injuries as well. Been super helpful at creating workout plans, changing them depending on your needs, and also offering encouragement as well! Would highly recommend and if you’re looking into a marathon then Drew is the man!

04/10/2026

04/09/2026

A nutrient dense, high variety, whole food diet is imperative to our health in general and to our performance as an athlete. There’s never a time when diet shouldn’t be a part of our overall training focus.

If we want lasting results, one of the most effective “change” perspectives we need to adopt related to dietary improvements (or any improvement) is the concept of a “Continuum.” 👇

🎯Consider that your current dietary choices/habits are somewhere on a continuum between two extremes.

🎯 Know where you’re headed – it is important to understand your ideal dietary goal!!

A nutrient-dense, high-variety, whole-food diet is imperative for our overall health and for our performance as athletes. There’s never a time when diet shouldn’t be a part of our overall training focus.

02/22/2026

Joining a run club gives you the motivation to get moving, no matter the conditions.