In this episode you will hear how to log a high mileage week and/or month while minimizing your risk of injury. MTA coaching client Elliot Shelton logged 141 miles in one week while competing against a running buddy in a mileage contest. Hear how he managed it.
Author Archive | Angie Spencer
In this episode we bring you an interview with Yolanda Holder, the Walking Diva. She has walked over 550 marathons and ultras and has a Guinness World Record for most marathons completed in a calendar year. And in the quick tip segment Coach Angie will answer a question sent in by a listener about pursuing big goals. Continue Reading →
In this episode we talk about how habit beats motivation when it comes to achieving your running goals. Plus Coach Angie shares tips on how to read more books in 2021. Continue Reading →
In this episode we take a look back at some of the top running related news and stories of 2020. Even in a chaotic year there were many positive and inspiring things that happened! Plus we’ll tell you about a 300 mile run challenge to keep you motivated in the new year.
On my birthday I decided to attempted a 5k PR on the treadmill.
Without a marathon on the calendar and lack of travel to in-person races I’ve had to get creative and think of other running goals.
Since running 42 miles to celebrate turning 42 seemed pretty daunting I decided to go for the 5k PR attempt.
I was happy to finish in 20:27 and average a 6:34 pace.
Here are some tips on improving your 5k time . . . Continue Reading →
In this episode we speak with Sara Hall -professional runner, mother of four, and 2nd place finisher at the 2020 London Marathon. Plus, Coach Angie shares tips on improving your 5k time. Continue Reading →
This post was inspired by our interview with Marshall Ulrich who has taken on so many amazing challenges in his 50’s and 60’s (he will be 70 next year).
You don’t have to be “young” to take on challenges, set endurance goals, and follow your passions but there is an inevitable pace decline that eventually comes with aging along with a few more aches and pains.
Since we’re all getting older it’s important to be proactive about our health and training so that we can support our bodies the best way possible. Continue Reading →
(This story is from my younger sister Autum Haley who started working with MetPro after she saw my success).
After having my fourth baby in 2018, I was frustrated about weight loss and stuck at twenty pounds heavier than I wanted to be.
Despite doing all the things I’d previously done to lose weight after my other pregnancies, nothing worked and two years passed. It was the definition of stubborn weight — weight that refuses to budge despite your best efforts and doing all the “right” things.
In this episode we bring you an ask the coach Q&A as Angie answers questions about hydration, heart rate training, over-training, cadence, pre-race fueling, leaky bladders, and more! Continue Reading →
I didn’t really plan on running a 50 miler this fall but when the MCM turned into a virtual race I knew that I needed to see if I could find a new challenge, and preferably something that was an in-person race.
I looked around on Ultrasignup.com and found the Pine Creek Challenge which takes place in Northern PA. They offered several distances including a 100 miler, a 100k, 50 miler, and marathon. The 50 miler sounded like a good challenge considering the race was just 7 weeks away.
Fortunately I’d kept a strong running base over the summer and was able to gradually increase my mileage before a good taper. I got up to a 70 mile week and thankfully stayed healthy. My sister Autum signed up for the marathon so we decided it would be a fun race/sisters weekend. Continue Reading →
Every year we read about runners who are struck by cars, bitten by dogs, or physically attacked while running. In this episode Coach Angie shares important safety tips on how to be a defensive runner. 💪 Continue Reading →
In this podcast episode we bring you a conversation with Coree Woltering— an ultra-runner and competitor on the Amazon Prime series World’s Toughest Race: Eco Challenge. He also set the fastest known time (FKT) on the 1,200 mile Ice Age Trail in Wisconsin this year. And in the quick tip segment, Coach Angie shares a list of running and fitness related books she’s enjoyed this year. Continue Reading →