Husband | Dad | Coach | Runner
Fleet Feet athlete🤝
@legion | Code: JL20
@PathProjects | Code: JUSTIN10
@Zensah | Code: JL20
Nothing complicated, just a simple routine that tells the body it’s time to run. Prep matters. 👊🏼🔥
12 miles later… all I can say is thank You, Lord. 🙏🏼
08/26/2026
A Runner’s Devotion: Run the Mile You’re In
This couldn’t be more true as a runner, but it also relates directly to life: live the day you’re living today.
On a long run, we don’t need to focus on mile 12 when we’re only on mile two. And in life, we don’t need to constantly worry about tomorrow, next week, or next month when God has given us today.
“Your word is a lamp for my feet, a light on my path.” Psalm 119:105
God gives us a lamp, and that lamp doesn’t need to illuminate the entire path. It just needs to give us enough light to take one faithful step at a time.
When we’re running, it’s easy to start wondering what mile 12 is going to feel like. But we don’t get to mile 12 unless we take care of what we need to do at mile two. Life works the same way. We don’t achieve our goals tomorrow, next week, or next month unless we take care of what needs to be done today.
This present moment is really all we have. This is where God wants us to live.
Part of having strong faith is trusting God with everything we can’t see yet. Trusting that He is doing good work even when we can’t see the results. Trusting His timing. Trusting the process.
It’s just like following a running program. We may not see the results after today’s workout, but if we keep showing up, stay consistent, trust the process, and continue putting one foot in front of the other, eventually we become a stronger runner.
Life and faith aren’t much different.
Focus on this moment.
Run the mile you’re in.
Take the step that’s in front of you.
Live the day you’ve been given.
And give the rest to God. 🙏🏼
There isn’t one magical breathing pattern that every runner needs to follow. What I want my athletes to learn is how to find a breathing rhythm that feels natural, controlled, and relaxed.
Your diaphragm and other respiratory muscles are doing real work when you run, and just like other aspects of running, breathing coordination can be practiced. A consistent rhythm can also work alongside your cadence and help you become more aware of unnecessary tension in your shoulders, jaw, and upper body.
Try nasal breathing. Try breathing in through your nose and out through your mouth. Experiment with 2:1 or 3:3 patterns. Play around with a longer, controlled exhale. You may find one that immediately feels more natural than another.
I recommend practicing these during an easy aerobic run when you’re not worried about pace or performance. Give each technique some time, relax your shoulders and jaw, and pay attention to which pattern flows naturally with your stride.
The biggest mistake is trying so hard to breathe “correctly” that you actually create more tension.
No force. No panic. Just rhythm.
Find what works for YOU, practice it, and let your breathing become another part of your running rhythm. 👊🏼🫁
I just have to run
the mile I’m in.
08/24/2026
If you asked me what socks or compression sleeves I recommend, zensah is definitely my favorite. I’ve used Zensah for a long time and they’ve always been comfortable, durable, and over deliver.
I’m also a big fan of their calf compression sleeves, especially for longer runs, harder workouts, and races. The compression gives the lower legs some extra support, helps reduce muscle vibration, and for me they simply feel good when I’m putting in a lot of miles. Plus, Zensah actually has some fun designs, which never hurts. 😎🔥
Good running gear that I actually use and trust.
Head over to Zensah.com and you can use my code: JL20 to save some money. 👊🏼🏃🏼♂️
Thank you Zensah for supporting my running journey. 🙏🏼🙏🏼
08/24/2026
One of my coaching clients messaged me after a tough long run. Nothing seemed to click, the effort felt harder than it should, and naturally she started questioning her fitness.
I reminded her of something I think every runner needs to hear:
Running in its truest form is an up-and-down journey.
There are great runs where everything flows. There are breakthrough workouts that build confidence. And then there are days when your legs feel heavy, your breathing feels off, the weather sucks, and nothing seems to cooperate.
That’s running.
If every run felt amazing, a lot more people would probably do it. 😂
Enjoy the great days, but don’t get too high. Learn from the tough days, but don’t get too low. Then move on.
The magic isn’t found in one workout anyway. It’s found in the process, the ability to wake up today, follow the plan, and keep stacking days regardless of how yesterday went.
Good run? Keep going.
Bad run? Keep going.
Consistency doesn’t require perfection. It requires you to keep showing up. 👊🏼🏃🏼♂️
47th birthday race! 🎂🏃🏼♂️⛰️
Boise Foothills 12K Trail Race in the books! What better way to celebrate another year of life than getting out on the trails, climbing some hills and pushing the body.
Ended up 7th overall and had a solid day out there!
Big shoutout to Fleet Feet Meridian and for another awesome race and everything you do for our running community. And thank you Zensah for keeping the legs supported and making the compression sleeves look pretty damn cool. 😎
Most importantly, all glory to God. 🙏🏼 Another year of life, another opportunity to run, push myself, grow, and do what I love. Never taking that for granted.
47. Let’s see what this year has in store. 🙏🏼👊🏼
Dad duties first. Training next. 👊🏼🏃🏼♂️
There are endless training plans online. You can download one, follow something on social media, hire a coach, or even use AI to build one.
But there isn’t one magical program that’s better than everything else.
After 25+ years of coaching and training athletes, I believe a few principles matter far more than the specific plan you follow.
1. CONSISTENCY WINS
This will always be number one.
If your plan allows you to consistently train week after week and month after month, you’ll build fitness.
Wake up. Run. Recover. Repeat.
Consistency over time gets results.
2. TRAIN UNINTERRUPTED
The best plan in the world doesn’t matter if you’re constantly injured, sick, exhausted, or taking extended breaks.
Training creates stress. Recovery allows your body to adapt to that stress.
The goal isn’t to see how much training you can survive. It’s to find how much quality work you can absorb and repeat.
Stack enough healthy, uninterrupted weeks together and good things happen.
3. MORE ISN’T ALWAYS BETTER
Most of us aren’t professional runners. We have jobs, kids, families, stress, and responsibilities outside of running.
That’s why comparing your mileage to someone else’s can be a huge mistake.
Someone running 70 miles per week isn’t automatically training better than someone running 40.
Find the amount of volume your body and lifestyle can consistently handle.
Don’t chase someone else’s mileage.
4. HARD WORK HAS A PLACE
Intervals, tempo runs, hills, progression runs, race-pace work, they all matter.
But every run doesn’t need to prove how fit you are.
Hard training creates the stimulus. Recovery creates the adaptation.
You need both.
5. TRAINING SHOULD STILL BE FUN
Not every workout will be easy, and some days will challenge you. But overall, you should be excited about your training.
If you’re constantly exhausted, losing motivation, or dreading every workout, something probably needs adjusting.
That’s where good coaching can make a difference. Training isn’t a perfectly linear formula because life isn’t perfectly linear.
Whatever plan you follow:
Be consistent. Stay healthy. Don’t chase someone else’s mileage. Respect recovery. Enjoy the process.
Play the long game. 👊🏼🏃🏼♂️
If you need help building a plan around your goals, your body, and your life, comment COACHING or shoot me a DM.