PR Performance Lab

PR Performance Lab Time 2 train for your next PR? Time 2 start a love 4 running? Time 2 return-2-play post injuries?

We can help you with it all - from Velocity Kids (kids running group), PRP (youth speed & agility training), & Running Gait analysis, all things running.

06/11/2026

St. George Marathon runners... this one’s for you. 🏃‍♀️🏃‍♂️

I recently had the opportunity to be a guest on the St George Marathon Podcast and talking with Colleen Rue about one of my favorite topics: how to train smarter for this incredible race.

We covered things like:
✅ Building your training plan
✅ Surviving (and thriving on) Veyo Hill
✅ Downhill training
✅ Injury prevention
✅ Strength training for runners
✅ Common mistakes I see runners make every year

St. George was my first marathon back in 2006, and after thousands of miles on these roads and helping hundreds of runners prepare for race day, I still love helping athletes tackle this course.

If you’re running St. George this year, give it a listen and let me know what questions you still have about training.

👇 What’s the part of St. George Marathon you’re most nervous about?

Veyo? The downhills? Nutrition? The final 10K?

Let’s talk about it.

06/09/2026

What’s your vote?

Back in 2011, I came to Nike HQ for a work conference where I was presenting. While I was there, I stumbled across this track and remember thinking, “This might be the coolest track I’ve ever seen.”

And apparently it made quite an impression because 15 years later, I still remembered it.

So when we were in the Portland area last week, I had to bring my boys over and show them AND see if it is still as cool as I remember!!?

As runners, we all have those places that stick with us.
The trails, tracks, roads, and race courses that make us excited to lace up our shoes and get moving.

This is one of mine.

Now I want to know...
What’s the coolest place you’ve ever gone for a run?
Tell me below. 👇

06/09/2026

🩸 Lactate Acid testing 🩸

Only way to find your true training zones.

The last couple lactate test I have done - would have been training in Zone 1 - if they had been training in the 220-age x % to find their Threshold numbers.

The Blood Does Not Lie!

Does your coach have you training in zones?
Drop a comment about what you love & hate about zone training!!

06/07/2026

What’s your vote? 👇

Back in 2011, I came to Nike HQ for a work conference where I was presenting. While I was there, I stumbled across this track and remember thinking, “This might be the coolest track I’ve ever seen.”

And apparently it made quite an impression because 15 years later, I still remembered it.

So when we were in the Portland area last week, I had to bring my boys over and show them AND see if it is still as cool as I remember!!?

As runners, we all have those places that stick with us. The trails, tracks, roads, and race courses that make us excited to lace up our shoes and get moving.

This is one of mine.

Now I want to know...
What’s the coolest place you’ve ever gone for a run?
👇 Tell me below.

And drop your vote, of course!!
🌲 🤫 👟 🚫 👀

06/07/2026

One of the reasons I love hiking Narrows is that it challenges your ankles with every single step.

Uneven rocks. Slippery surfaces. Water pushing against your legs. Constant adjustments.

And honestly? That’s exactly why many runners should spend a little more time strengthening their ankles.

Strong ankles can help:
✅ Improve balance
✅ Increase stability on trails and uneven surfaces
✅ Reduce the risk of ankle sprains
✅ Create a stronger foundation for every stride

The problem is that most runners only think about their ankles after they’ve already rolled one.

A few minutes a day of ankle mobility, balance work, calf strengthening, and foot exercises can make a huge difference in how you move and feel.

Your ankles & feet are working hard every mile. It’s time to give them some attention.

👇 Want my favorite ankle strength and mobility exercises for runners? Comment HAPPY FEET and I’ll send you my Happy Feet program details.

The post-run stretch most runners skip... and it’s probably the one they need most.Just finished my long run, and before...
06/06/2026

The post-run stretch most runners skip... and it’s probably the one they need most.

Just finished my long run, and before I sat down, got in the car, or checked my watch stats, I spent a few minutes (45 second each to be exact!!) on these stretches:

✅ Standing pigeon (glutes)
✅ Figure four stretch (hips & glutes)
✅ Standing calf stretch
✅ Front of ankle stretch
✅ Ankle mobility work

Why?

Because long runs don’t just make your legs tired—they make them stiff. Taking 3-5 minutes to restore mobility can help you move better, recover faster, and feel less like a robot when you stand up tomorrow morning. 😅

The biggest one runners miss? Ankle mobility.

If your ankles don’t move well, your calves, knees, hips, and even your running form often pay the price.

Save this post for after your next long run and give these a try.

This week’s Tuesday TipYour warm up should be more than tying your shoes & pushing the start button on your watch!A few ...
05/28/2026

This week’s Tuesday Tip
Your warm up should be more than tying your shoes & pushing the start button on your watch!

A few minutes of the RIGHT movement before your run can:
✔️ wake up sleepy muscles
✔️ improve mobility
✔️ help your first mile feel smoother
✔️ improve running form
✔️ lower injury risk

You don’t need anything fancy. Just intentional movement before you head out the door.

You CAN do this.
And your body will reap the rewards 🙌

DM “WarmUp” and I’ll send you all my favorite ideas to get your runs started feeling better.

05/26/2026

You’ve been thinking about it…
That fall half marathon. Late August. September. Cooler mornings. Race day energy.

But then the doubts hit…

👉 “I’m not in good enough shape yet.”
👉 “What if I get injured again?”
👉 “I don’t even know where to start.”
👉 “Can I actually stick to a plan?”

Here’s the truth:
You don’t need to be “ready” to start.
You just need the right plan and someone in your corner.

This is exactly why I created this group.

✔️ Structured plan (that builds you up safely)
✔️ Daily workouts sent to your watch
✔️ Guidance on pacing, fueling & form
✔️ Support so you don’t second guess every run

Because guessing your way through training is what keeps you stuck.

Let’s change that.

We start Thursday 🙌

DM me HALF and I’ll send you the details 💬

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