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Summer Burnout to Fall Breakthroughs: 4 Hard-Won Lessons from the Heat Summer training is a beast. It’s hot, the humidity feels like running through warm soup, and every mile takes twice the effort for half the pace. Over the past few months, I’ve had the privilege of coaching athletes through some of the toughest summer training cycles of their lives. We hit roadblocks. We had frustrating runs where the legs just wouldn’t go. We made mistakes—and more importantly, we learned

We’ve all seen them on social media: runners kicked back on the couch, legs encased in giant, space-age puff sleeves. They look high-tech, a little sci-fi, and undeniably comfortable. But do recovery boots actually do anything, or are they just an expensive way to look like an astronaut while watching Netflix? If you’ve been eyeing a pair to help survive your peak marathon training blocks or brutal track sessions, here is the breakdown of the actual science behind Intermitten

Summer is officially here, and with it comes the excitement of prepping for a stellar fall season. If you’re looking at your training calendar and wondering how you’re going to hit your goals in the heat, we have a secret for you: Put away the odometer. At runFAS, we believe that building a strong, injury-free aerobic base during the summer isn't about crushing specific mileage goals or hitting blazing fast paces in July. It’s about consistency, smart recovery, and playing th

A New Chapter, A New Kit: Embracing the Adidas Super Shoe Era Tomorrow marks the beginning of an exciting new chapter. Stepping into the role of a collegiate coach at Penn State is an incredible honor, and I can’t wait to get to work with the team. But a new coaching era also means a completely new look. Let me be clear from the start: I was never sponsored by Nike. I’ve just been a regular guy buying my own gear like everyone else, and for the last 15 years, I’ve pretty much

A Community Race With Heart, History, and a Whole Lot of Annville Pride The Book It 5K is one of those Annville traditions that reminds us exactly why small‑town running matters. It isn’t just a race; it’s a reunion, a fundraiser, and the ultimate summer kickoff. It’s a place where alumni return, families line the course, and runners of every generation share the same path for a morning that feels much bigger than the miles. This year’s race once again supported the Annville

It was incredible to see so many people out on the streets of Lancaster this morning for the Red Rose Run 5 Miler. This is exactly what the sport of running is all about. Every single person who laced up their shoes today came to the starting line with their own distinct goals. Some were out there aggressively fighting for top podium spots. Others were out there simply to cross the finish line, test their limits, and enjoy a fantastic time with friends, family, and the commun

Slow Down to Speed Up: The Secret to Building a Powerful Running Engine We’ve all seen this runner. They toe the starting line, burst out of the gate like a rocket, and look incredibly strong for the first mile. But as the race goes on? They fade. Fast. It’s easy to look at the top athletes posting blistering times on Strava or taking home all the race-day bling and think, "I need to run faster in training to get faster on race day." We see clips of their intense interval wor

Summer training is right around the corner, and there’s no better way to ease into the season than with a relaxed, community‑focused run that supports a great cause. The Annville Free Library’s Book It! 5K isn’t your typical “race.” Sure, there’s a start line and a finish line, but the real goal isn’t competition — it’s connection. This event is the perfect chance for cross country runners to shake off the rust, get some early‑season miles in, and enjoy a soft, friendly cours

When the gun goes off in a state championship 3200m, you can throw the seed times out the window. It becomes a chess match at 15 miles per hour. For Cedar Crest senior Travis Furmanski, the state final wasn’t just a test of pure fitness—it was a masterclass in tactical patience, gap-closing resilience, and raw, late-race grit. Here is how Travis engineered an incredible 3rd-place finish, breaking the elusive 9-minute barrier with an 8:55.74 performance that electrified the st

There’s something powerful about a first. Your first race. Your first breakthrough. And today — my first official runFAS blog interview. Even better, it was with my daughter, Paige. After her race, we stepped away from the noise of the stadium. She was still catching her breath, spikes loose, the kind of tired that only comes from giving everything you have. What followed was honest, simple, and exactly what runFAS is built on: Foundation, Action, and Service. F- 🏛️ FOUNDATI