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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