KOPCHA EPIC COACHING

November 12, 2019 Last week I shared with you my thoughts on the “Off-Season”  Missed it? No worries! Read it here Pre-Season is a great time to do a little prehab work, so hopefully you won’t need to sit out your race season spending time in rehab! Let’s start with the Core! Your core is way…

November 7, 2019 So yesterday I went public. I am officially signed up for IRONMAN Florida November 2020.  Today my friend and Yoga Instructor Kim asked me when I needed to start training or if I was just always training. So here is the truth for many of us. This is  lifestyle.  We (hopefully) swim,…

October 17, 2019 The days are getting shorter, the temps are dropping, and depending on where you live, it’s time to spend more time training indoors. BUMMER! Fall Race Season is slowly coming to an end and your swim-bike-run training is going to look different. After a few weeks to hit the reset button, physically…

October 2, 2019 Functional Strength Training. Say what? That is the current buzz from all corners of the fitness industry. If you are an endurance athlete, gym rat, group exercise junkie, yogi, or cross fitter.  So let’s start with a definition. Functional strength training is “real-world fitness”; it attempts to mimic the specific demands of…

September 25, 2019 HAPPY FALL Y’ALL!!! The only dark side of running for this girl is the after sunset-before sunrise kind! As the days get shorter and the nights get longer we have 3 choices. 1. Hibernate (NO!) 2. Move indoors to a treadmill (YUCK) 3. Pull out the reflective gear and blink-y lights! If…

September 20, 2019 Confession…tonight was the first time I went to the track to do a serious speed work out in a very long time. 1. IMPROVE YOUR PACING. The ability to pace yourself is one of the most important skills you have as a runner. How many times have you gone out too fast…

September 12, 2019 SEPTEMBER is HERE! Along with it comes cooler temps, slightly shorter days, apple picking, pumpkin spice everything….and… FALL MARATHONS! Have you started to panic? Don’t worry! Here are a few tips from the Coach on how to make it to race day! 1. STICK TO YOUR PLAN. Don’t go overboard. No trying…

August 28, 2019 This blog started as a conversation several months ago… I am coaching a group of novice and returning runners to race in their local Thanksgiving Day Road Races so I decided to pull out my results from my first Manchester Road Race.  I was exactly where a lot of these new athletes…

August 21, 2019 The weeks following your A Race can be a tricky time.  First, you are tired and need some well deserved recovery time.  And second, you may find yourself inspired and super motivated to get back to work for next season.  But how much is enough? How much is too much? Here is…

August 7, 2019 It’s time to wrap things up on IMLP 2019. Where did we leave off….ah, yes T2…. Got off the bike, grabbed by T2 bag and dashed into the changing tent. Sneakers on, visor and bib on. GU in pocket. Mouthwash (this was a fantastic idea!) Also…both in T1 and T2 I had…