we’ll work great together if you:

• Run because you enjoy it. You have goals but you also have a full life and you don't believe in a “success at all costs” approach 

• Are willing to talk about your inner world - your emotions, sources of stress, inner voices, etc. 

• Are comfortable not using too much data in your training. We will track runs by either distance or time, and do most workouts by effort

• Know there are no magic solutions to any of this. Change is not linear.

• Already hold or are willing to explore a positive relationship with food and your body that moves away from diet culture 

we may not be a good fit if you: 

• Need lots of data and are not interested in running based on effort

• Are not willing to talk openly about your emotions, sources of stress, mental blocks etc.

• Believe there is a certain magical combination of workouts or training style that will bring you success

• Expect success will be easy, quick, or guaranteed

• Want all runs to have a prescribed pace instead of running by effort

• Are looking for a restrictive meal plan, prescribed macros, or a weight loss plan

Weekly Coaching

when you’re ready to go all in

• Running, Cross Training, & Strength Workouts

• Recovery, Warm Up, & Cool Down Routines

• Visualizations and guided exercises to deepen your mental skills in running and life

• Race Guidance & Strategy

• Nutrition & Fueling Advice

• 30 minute coaching call once/week, regular email communication

• In depth discussions of mental skills, stress, internal motivators, and more on our weekly calls

• A la carte services:

  • Health Log Evaluation and Annual Reflection/Goal Setting included

  • 30% off Gait Analysis

Best for: 

Runners who thrive with regular feedback, reflection, and accountability 
Beginners who want to be intentional about increasing their training progressively and making running fun and fulfilling
Advanced runners who want to go deeper in understanding themselves and developing their mental skills

$ 290 / month

10% discount for 6 months paid upfront

Monthly Coaching

for the independent athlete

• Running, Cross Training, & Strength Workouts

• Recovery, Warm Up, & Cool Down Routines

• Visualizations and guided exercises to deepen your mental skills in running and life

• Race Guidance & Strategy

• Nutrition & Fueling Advice

• 30 minute coaching call once/month, intermittent email communication

• Discounted a la carte services:

  • 25% off Health Log Evaluation and Annual Reflection/Goal Setting

  • 10% off Gait Analysis

Best for: 

Independent, self motivated, and experienced runners who know how to adjust their plan and modify workouts on their own

$ 190 / month

10% discount for 6 months paid upfront

16 week mental training plans

• A training plan for your mind, to go alongside the plan you have for your body!

• Weekly themes like how to handle low motivation, the comparison trap, responding to pain and more

• Journaling prompts

• Guided visualizations

• Plans for every distance from 5k to Ultras

• Plans available on the Final Surge training platform

Running GAIT and movement Analysis 

Find out how to run efficiently and lower your injury risk with a running gait and movement analysis.

What makes my analysis unique:

• I not only watch you run, but I also watch you move - your posture, squat, core engagement etc. - this can tell me even more than your running can.

• I will watch you run at various paces on normal surfaces - pavement and track, instead of a treadmill, where your form can be altered.

• Analysis can happen in person in Portland or online via video submissions

• Movement Screen to test for strengths, weaknesses, and areas of tightness

What you will walk away with:

• Personal exercise plan for developing strength and releasing tension in your areas of need.

• Drills and cues for efficient running form.

30% Discount for Tend Weekly Coaching Clients
10% Discount for Tend Monthly Coaching Clients

Health Log Analysis

If you’re wondering how to juggle all of your life and work commitments while maintaining your health and athletic goals, I can help you take a step back and look at the big picture.

Training, stress, sleep, eating, work, hobbies, travel … how does it all fit together?

As part of this service, you will log health data for one week, using my custom health log. I will use this information and your health history to evaluate your sleep, eating, hydration, stress, mindset, and general life habits.

In your initial Health Log coaching call, you will learn about changes you can make (perhaps big or small) to optimize your health, training, and life.

After you spend 3-6 weeks putting these changes into motion, you and I will have a final call to check in on your progress and give you the support to make these improvements last.

Includes:

• Health History & Health Log Analysis

• Two Coaching Calls

Included for Tend Weekly Coaching Clients
25% Discount for Tend Monthly Coaching Clients

Yearly Review & GOAL setting session

Many athletes fall into the trap of planning only 3 or 4 months of training at a time.

The best athletes look at their training in multi-year phases, and understand the importance of learning from past training, and setting short and long term goals.

You’ll spend an hour, in person or online, with me to get focused on your goals and how to reach them.

In your session, we will:

• Review and reflect on your last year of training

• Set goals for your upcoming year

• Set goals and milestones for your next 2-5 years

• Build structure for how to reach those goals, and how to reflect on your progress along the way

Included for Tend Weekly Coaching Clients
25% Discount for Tend Monthly Coaching Clients

CUSTOM OFFERING

Don’t see what you’re looking for? Let me know what you have in mind.