• Distance & Track Focus: 800m to 3200m, 5K, Half Marathon, XC
• Athlete Profiles: Middle & High School (Districts/State Qualifiers), Collegiate/DIII (NCAA Championship), Masters Competitors, Beginners (Couch to 5K)
• Specialties: Middle-Distance & Distance Performance, USATF/AAU Championship Prep, Championship Pacing & Race Strategy, Long-Term Athletic Development, Return-to-Running Programs

Aerobic Foundation, Precision Execution

The Core Idea:
Maximum performance requires two things: a massive engine and a precise transmission. My coaching methodology bridges the best of low-stress aerobic development (MAF) with high-efficiency metabolic pacing and workouts (Daniels).

How It Works:
Building the Aerobic Engine (MAF Phase)
We start by prioritizing pure aerobic health, metabolic efficiency, and tissue durability. By focusing on low-heart-rate building and controlled aerobic development, we maximize burn efficiency, prevent burnout, and build a massive base of cardiovascular endurance without breaking your body down.

Refining the Gears (Daniels VDOT & Zones):
Once the aerobic base is established, we introduce surgical, goal-specific workouts using Daniels’ proven training zones (Threshold, Interval, and Repetition). Every fast mile has a clear metabolic purpose—whether we are sharpening lactate threshold, boosting VVO2max, or developing relaxed running economy.

Adaptable to Every Stage of Life:
Whether training a high school middle-distance runner for a championship peak, taking a Masters runner to USATF Nationals, or helping a first-timer build safe consistency, this blend ensures you get fast without getting fragile.

I have spent years coaching runners across every stage of the sport—from local beginners lacing up for their very first steps to high-performance athletes competing on national stages. My background spans youth track and cross-country, collegiate programs, adult road racers, and competitive Masters runners.

My coaching track record includes:

• Youth & High School: Guided middle and high school athletes to USATF and AAU Track & Field/XC Nationals, as well as state championship meets. Coached dozens of high school runners to individual district titles in events ranging from the 800m to the 3200m.
• Collegiate: Coached Division III student-athletes to the NCAA National Championships in both Cross Country and the 5000m.
• Adults & Masters: Helped local beginners successfully complete Couch-to-5K programs, and guided competitive Masters runners to qualify and compete at USATF National Championships in the Half Marathon.

Whether you are looking to step onto the start line for the first time, chase a long-held PR, or peak for a high-stakes championship meet, I bring a proven, structured approach to help you reach your full potential while staying healthy and resilient.

Running has been the defining thread of my life for decades. My passion for the sport started in high school, where I won individual district championships in both Cross Country and the 3200m before enlisting in the U.S. Army—beginning a proud 29-year military career.

A pivotal moment in my journey came while working with the ROTC department at Shippensburg University. There, I had the privilege of connecting with Olympic marathoner Steve Spence, who fundamentally transformed my perspective on running. He taught me to fall in love with the process of training rather than just the outcome—a philosophy that anchors my coaching to this day.

Over the years, my coaching journey has evolved across every level of the sport. I’ve coached high school distance runners to state and district titles, served as an assistant coach at Susquehanna University (helping guide DIII athletes to NCAA Championships), and got involved with youth running when my son and daughter joined the Hershey Blaze Track Club. Coaching them—and watching both go on to compete at USATF and AAU National Meets—remains one of my proudest experiences.

Now, having retired from 29 years of military service, I bring that same discipline, mentorship, and passion for the process to every athlete I coach. Whether you are taking your first steps in a Couch-to-5K, looking to set a PR, or gearing up for a national stage, I’m here to help you build a lifelong, sustainable love for running while achieving your biggest goals.

My Coaching Influences

To give my athletes the best possible guidance, I constantly immerse myself in the research and practices of top sports scientists and world-class coaches. My approach is heavily shaped by:

• Dr. Stephen Seiler (Science-Based Training & Polarization): His groundbreaking research on aerobic development and training intensity distribution guides how I structure training cycles. I focus on optimizing metabolic energy systems so my athletes build a massive aerobic base without burning out.
• Steve Magness (Performance Psychology & Science): His work on the intersection of exercise science, fatigue, and the mental game deeply influences how I coach race execution, mental toughness, and athlete-centered communication.
• A Culture of Continuous Learning: I regularly follow and subscribe to a wide spectrum of modern endurance coaches, exercise physiologists, and podcasts. Remaining an active “student of the sport” ensures my training plans are always grounded in proven science while adapting to modern best practices.

Lifelong Competitor: From High School State to Masters Nationals

Running has been my passion since I stepped onto the track at age 14. My competitive foundation was built early, qualifying for and competing in the PIAA State Championships in both Cross Country and the 3200m on the track.

Decades later, that competitive fire is as strong as ever. Today, I continue to train and race actively as a Masters runner, competing at the national level in USATF Masters National Championships. Living the daily process of training, tapering, and racing alongside my athletes keeps me connected to the runner’s mindset and allows me to coach with firsthand empathy and fresh perspective.

Coaching isn’t static, and I’m a firm believer that the best coaches never stop learning. I am currently finishing up my USATF Level 1 Coaching Certification, which has been a fantastic experience.

While the coursework has been a great opportunity to refresh and validate core principles I’ve picked up over decades of coaching, reading training literature, and diving into coaching podcasts, it’s also constantly giving me fresh insights. Blending formal education with years of practical experience allows me to bring modern, evidence-based, and battle-tested methods directly to the athletes I work with.

• 800m 2:00.1 (1998) Susquehanna University
• 5K 16:32 (2002) Bucknell University