Running with Harmony

Running with Harmony RRCA Certified Running Coach, specializing in women's running. Beginner-friendly virtual training plans for 5K, 10K, half marathons & full marathons.

Coaching everyday runners with energy, courage & passion. Based in Louisville, Kentucky.

Rest is not quitting. I know that's hard to hear when you have a training plan on the refrigerator and a race on the c...
06/01/2026


Rest is not quitting. I know that's hard to hear when you have a training plan on the refrigerator and a race on the calendar. But I need you to hear it anyway.
Injury and setbacks are not detours from your running journey. They are part of it.
The runners who come back strongest are NOT the ones who pushed through every warning sign. They ARE the ones who got still, listened, and trusted that rest was doing something, even when it didn't feel like it.
Healing is training and rest is preparation.
Stillness is not weakness.
Yes girl, you are still a runner on the days you cannot run.
What has a setback taught you about yourself?
Let's chat about it. Your answer might be exactly what someone else in this community needs to read today.

05/27/2026

People have asked what has influenced my coaching style and my philosophy. Here is just a handful of books in print that I have sitting on my shelf.


Runner girl, your nerves are not the problem. I know you've been told those lies during your life time. I've watched wom...
05/25/2026

Runner girl, your nerves are not the problem. I know you've been told those lies during your life time. I've watched women stand at a start line and completely unravel, not because their training failed them, but because they misread what they were feeling. They called it fear. They called it a sign they weren't ready. They let it shake them before the gun even went off at the starting line, some even the week before.
Here's the truth.
Anxiety and excitement live in the same body. The elevated heart rate, restless sleep, butterflies that won't quit. That is your body gearing up for something that matters to you.
The runner who uses her nerves as fuel isn't more confident than you. She's just more aware. She knows what she's feeling isn't a warning , it's a weapon if she chooses to use it. Don't bury it. Channel it. Take a breath and let it work for you.
Anxiety is just excitement without breath. So breathe, girl. BREATHE.
I want to know, have you ever let race day nerves get the best of you?Let's talk about it!

Belated Metal Monday Post! Stacy showed up. Every. Single. Time.Hill repeats. Tempo runs. Track workouts. Long runs with...
05/25/2026

Belated Metal Monday Post!
Stacy showed up. Every. Single. Time.
Hill repeats. Tempo runs. Track workouts. Long runs with target paces.
She didn't just train, she trained while managing a full career, parenting, showing up for her spouse, and being a friend to the people she loves. That is not easy. That is a choice made over and over again on the days it would have been so much easier to say not today.
In March, Stacy crossed the finish line of the Disney Princess Half Marathon. And she did it exactly the way she trained. Confident. Prepared. Ready.
In her own words, working with a coach gave her the peace of mind that she was on track, and she showed up on race day knowing she could do it.
That's what this is really about. Not just the medal.

Stacy, I am so incredibly proud of you. This one was earned in every single way. You go girl! 🏅



You know what stops most runners before a single muscle gives out?Their own mind. EVERY.DAMN.TIME.I've coached women w...
05/18/2026


You know what stops most runners before a single muscle gives out?

Their own mind. EVERY.DAMN.TIME.

I've coached women who are physically capable of so much more than they ever attempt...strong legs, solid & consistent training, real running fitness progress, and yet they talk themselves off the course before they even get there. "I'm not fast enough." "Other women in my age group are way ahead of me." "I don't even know why I signed up for this." "I don't look like other runners." "I am older than these runners."

Girl... THAT VOICE IS A LIAR AND SHE IS LOUD.

Here's what I've learned working with runners in the past 9 years: self-doubt doesn't mean you're not ready. It means you care. It means this matters to you. And anything that matters is going to come with a little fear riding shotgun.
The goal isn't to silence that voice completely. The goal is to STOP LETTING HER DRIVE.
You will talk yourself out of more miles than your legs ever will. Read that again. Your body is more capable than your brain is willing to believe on the hard days, and the women who make it to that finish line aren't the ones who never doubted. They're the ones who ran anyway.

What's the voice in YOUR head saying today? Drop it in the comments. What happens between the ears is where the running starts.

Working with a coach matters. I believe that with my whole heart. Runners who have support, structure, and someone in th...
05/16/2026

Working with a coach matters. I believe that with my whole heart. Runners who have support, structure, and someone in their corner are so much more likely to actually hit their goals than those who go it alone. So if you've been thinking about it, yes, do it. Because I've had so many coaching requests come in this week and I am genuinely so grateful, and I also realized I need to clear something up before anyone goes further down the wrong path.

The 16-week cohort I've been sharing about? It's specifically for those who are running the Urban Bourbon Half Marathon in Louisville this October. Not just any 13.1 this fall, this particular race. This is also a program for runners who are focused on this one goal, their "A Goal, or maybe B Goal" this training cycle, not juggling a full race calendar.

The reason I can offer cohort pricing (3 months paid, 4th month on me) is because everyone in the group is training for the same race on the same day. That's what makes the community work, and that's what makes this the most accessible way to work with me. That pricing doesn't exist outside of this cohort.

If UBHM isn't your race, I still want to help you get there, wherever "there" is for you. That's what my 1:1 coaching is for.

Not sure which fits your situation? We'll figure it out together.
Submit your coaching request here
https://www.cognitoforms.com/RunningWithHarmony1/RunningWithHarmonyCoachingRequest

You know that feeling when running starts to feel like running again instead of just surviving? That's week 3. Swipe for...
05/14/2026

You know that feeling when running starts to feel like running again instead of just surviving? That's week 3.
Swipe for your post-race week 3 guide half and full marathon.
Follow along for the full 4-week series. Link in bio if you're ready to train with a coach.

Here's the thing about generic training plans: they don't know you, and they don't care.They don't know that you work lo...
05/14/2026

Here's the thing about generic training plans: they don't know you, and they don't care.
They don't know that you work long hours on Thursdays. They don't know your left knee gets cranky after back-to-back days, or that you stubbed your toe stepping over your cat on the way up the stairs. They don't know that you need someone to tell you to slow down (or to push harder) because you've been doing the same thing for two years and calling it "training."

A coach does.

When I work with a runner, I'm not handing you a PDF. I'm building sessions around YOUR current fitness, YOUR life, and YOUR goals, and making adaptations as we go. That's what "personalized" actually means.

This cohort is built specifically around one race: the Urban Bourbon Half Marathon in Louisville. Not a general 13.1 training program, this race, this finish line, with a group of runners all heading to the same start line together on the same day. That shared destination is exactly what makes the community piece of this work, and it's also why I'm able to offer cohort pricing. 3 months paid, 4th month is complimentary. This pricing is only available to runners training specifically for Urban Bourbon. It's not offered for other goal races or through my 1:1 program.

If UBHM is your goal race this fall, or you've been looking for the right reason to make it one, the cohort opens June 29th. 10 spots.
If you're wondering what running with a real plan, one that was actually made for YOU — feels like, this is it.

🔗 Link in bio to apply here: https://www.runningwithharmony.com/16-week-program

The slump is real. I've watched it happen to some of the most dedicated runners I know...women who show up every singl...
05/11/2026


The slump is real. I've watched it happen to some of the most dedicated runners I know...women who show up every single week, who love this sport deeply, and who still hit a stretch where the motivation just... disappears. The miles feel heavy. The alarm goes off and the bed wins. And then comes the guilt on top of the fatigue.
Here's what I want you to hear today: that is normal. That is not weakness. That is being human. We are humans first, runners second, third or other.
The slump doesn't mean you've lost your love for running. It means your body and your brain are asking for something. Perhaps rest, grace, a reset, or sometimes just a slower pace than your ego wants to allow.
What separates the runners who come out the other side stronger is not that they pushed through every single day. It's that they kept showing up in whatever way they could. A walk counts. A shorter route counts. Lacing up and sitting on the porch counts.
Showing up is the win.
This is Mindset Mondays! This is a space I'm creating for us to dig into the mental side of distance running every single week. Because the miles start in your head long before your feet hit the pavement.
Drop a 🙋‍♀️ below if you've been in the slump lately. You're not alone. I can guarantee it!

Can I ask you something honest? 🏃‍♀️When was the last time you finished an easy run and actually felt... easy? If you're...
05/09/2026

Can I ask you something honest? 🏃‍♀️
When was the last time you finished an easy run and actually felt... easy? If you're struggling to answer that, this post is for you.

The most common thing I see in runners who aren't progressing the way they hoped, is that their easy days aren't actually easy. Here's how I coach my athletes to check in on the run

📞 The Talk Test. Can you hold a full, comfortable conversation right now? If not, you're going too fast.

🌡The RPE Check.
Easy effort lives around a 4 or 5 out of 10. Present, comfortable, aware. A 6 or higher? That's not an easy run anymore and you're accidentally sabotaging your own work.

Now here's what I really want you to sit with 👇
Why do you run fast when you're not supposed to? Not as a criticism, but as a genuine question. Let's get curious.

Is it that slowing down feels like you're not doing enough? That your easy pace feels embarrassingly slow? That nobody ever taught you the difference between effort and pace? Your body is sending you signals every single run. The goal isn't to override them, it's to learn how to read them.

When you truly honor your easy effort zone, something shifts. Hard days are part of the training program, but not THE only part. Easy days allow recovery to happen. Progress starts to look like what you imagined.

So here's what I want you to reflect on ...
If you're consistently running faster than you should and you're not sure why, have you been trying to figure that out alone?
That's exactly what a run coach helps you untangle. Not just the what, but the WHY.

Follow for more coaching conversations like this. And if something here made you stop and think, my link in bio is a good next step.



Address

Louisville, KY

Website

, ,

Alerts

Be the first to know and let us send you an email when Running with Harmony posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Running with Harmony:

Shortcuts

Share

Category