Welcome to 3rd annual 4th quarter challenge. This is the official tracking page for us here to update our daily check ins. Stay tuned for all the challenge updates here.

This is a very detailed, evidence-informed step-by-step guide for ALL runners returning from injury. This guide addresses the mental, physical, and practical aspects of recovery—and is designed to meet the high expectations of competitive or high-mileage athletes who are not content with just “jogging again.” This is about coming back stronger, smarter, and more durable.

Eat to Run, Not Just to Survive Nutrition is often the one thing runners know is important—but can’t quite figure out. This isn’t a rigid plan or magic food list. This guide is here to help you understand what actually works when it comes to fueling your running life (and LIFE) —without sacrificing joy, flavor, or sanity. It's built on two truths: There is no one-size-fits-all plan. You need something you can stick with long-term. Ready? Let’s EAT CAKE —and run.

Build real speed with a smarter, stronger running plan. ECRC 90-Day "PIP" helps all runners improve pace with weekly strength, mobility, mindset, and recovery tools. Track progress with RPE, HR, and simple benchmark tests. Walk breaks welcome. Treadmills count. Designed for all levels — including runners over 40, postpartum, or returning from injury. Run faster, last longer, train smarter.

When you’ve already built a solid base, big jumps in performance are rare — but small gains can be game-changing. Research in Sports Medicine shows that improving running economy by just 2–3% can cut a race pace time by 30–45 seconds per mile without increasing training load.

Unlock your peak performance with our ECRC course on pre-run, during-run, and post-run fueling and hydration. Learn how to eat and drink smarter to maximize energy, prevent fatigue, speed recovery, and crush your running goals. Backed by science and designed for all levels, this guide covers nutrition strategies, hydration timing, and real-world fueling plans every runner needs to go farther, faster, and stronger.