67: Plan Your Race Year Like a Pro: Using Macro and Micro Cycles to Peak at the Right Time

In this episode, we break down how to strategically plan your training and race calendar using macro and micro cycles — whether you’re targeting a marathon, half marathon, or speed season. We dive into how to balance volume, density, and intensity to structure your year for peak performance without burnout.You’ll learn how to:Align your big-picture goals with training cycles that fit your lifestyle and seasons.Use volume, density, and intensity as levers to build sustainable fitness.Periodize your speed work, strength, and long runs for lasting progress.Plan key races while keeping recovery and adaptation in focus.Listen if you want to build your training plan like a pro, understand how effort and structure work together, and get ready to perform your best when it matters most.Resources Mentioned:Daniels’ Running Formula by Jack Daniels, Ph.D.The Science of Running by Steve MagnessStephen Seiler’s Endurance Training Principles (free on ResearchGate)NASM Performance Enhancement Specialist ManualMonthly Newsletter - be first to learn about my new training platform!@melissa_kendter

Consistency. It’s a word that gets thrown around a lot, but for good reason. Consistency is about the patterns you repeat. It’s about showing up for yourself, stacking your wins, and trusting that over time, those small, steady efforts will completely rewrite your story. Today, we’re diving into why consistency matters, what keeps us from it, the psychology behind it, and most importantly, how you can build it into your own life. Why Consistency MattersThe Trap of PerfectionThe Psychology of ConsistencyHow to Build Consistencywww.melissakendter.com

This episode breaks down the importance of strength training and essential strength training tips for maximum performance. Learn why strength training matters for overall health and athletic performance, and the key principles to train effectively. Whether you’re a beginner or an experienced lifter, this episode provides actionable advice backed by science to help you train smarter, build strength, and enjoy the process.@melissa_kendterResources Mentioned:Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. Rhea, M. R., et al. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research, 16(2), 250–255. Schoenfeld, B. J. (2017). Resistance training: Muscular adaptation and performance outcomes. Strength and Conditioning Journal, 39(2), 10–19. Bernárdez-Vázquez, R., et al. (2022). Resistance training variables for optimization of muscle hypertrophy. Frontiers in Sports, 3, 949021. Schoenfeld, B. J., et al. (2022). Less time, same gains: Comparison of superset vs traditional set training on muscular adaptations. Journal of Strength and Conditioning Research, 36(6), 1567–1574. Iversen, V. M., et al. (2021). No time to lift? Designing time-efficient training programs for strength and conditioning. Sports Medicine, 51(12), 2651–2663. 

Crank Sports has been fueling athletes since 2001, and over the years they’ve carved out a strong place in the endurance world with their innovative gels and sports drinks. Today, I’m excited to be joined by the founder — and endurance athlete himself — Mike Mathewson. What sets Crank Sports apart is their mission: to create high-performing products that help athletes show up at their best, no matter the distance. One example of that commitment is their flagship E-Gel, which leads the market with a powerful blend — 230 milligrams of sodium and 37 grams of carbohydrates per serving. This isn’t just about numbers; it’s about science-driven fueling that meets the real demands of training and racing.https://www.cranksports.com@cranksports

In this episode, we dive into the less obvious signs of under-recovery, and why your nervous system, not just your habits, might be the missing piece. But first, we chat about what 5 key aspects to focus on if you're knee-deep in a fall marathon prep. Then, we break down what recovery actually means, how cortisol and hormone shifts affect your sleep and progress, and why fueling and stress perception play a bigger role than you think.Whether you’re an endurance athlete, a lifter, or just someone trying to train with intention, this episode will help you rethink how you approach rest, training adaptation, and energy. Because more effort isn’t always the answer, smarter recovery is.We’ll also give you a clear checklist to spot recovery gaps and practical strategies you can start using today.www.trainmk.com@melissa_kendterMcEwen, B. S., & Stellar, E. (1993). Stress and the individual. Mechanisms leading to disease. Arch Intern Med, 153(18), 2093-2101.Mountjoy, M. et al. (2018). IOC consensus statement: Relative Energy Deficiency in Sport (RED-S). Br J Sports Med, 52(11), 687–697.Harvard Health Publishing (2020). How stress affects the brain and body.American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription (11th ed.).Stanford Medicine HRV Research Lab: HRV as a marker of training recovery.

In this episode, we’re breaking down the four pillars of wellness: sleep, energy balance, lifestyle habits, and stress management. You’ll learn why quality sleep is the foundation for hormone balance and recovery, how to build sustainable energy throughout your day, and simple lifestyle anchors that help you feel more grounded and consistent. We’ll also dive into proven tools to manage stress — from breathwork to boundaries — so you can build resilience and stay steady even in busy seasons. Whether you're looking to reset your routine or deepen your wellness habits, this episode will meet you where you are.www.trainmk.com@melissa_kendter🔗 Resources mentioned include The Circadian Code, CDC, Atomic Habits, Burnout, Pubmed, and the Levels Health .

In this episode, we break down one of the most misunderstood parts of training, lifting heavy. Whether you're a runner, a beginner, or someone looking to build strength safely, you'll learn how to start lifting with proper form, build confidence under the bar, and use science-backed strategies like progressive overload and optimal rest.We’ll cover everything from movement mastery to how many days a week you actually need to train, and why heavy lifting isn’t just safe, but essential for long-term performance, injury prevention, and metabolic health.To close, we shift into a 10-minute mini mindset reset on creating a training routine you’ll actually stick with. You’ll walk away with tangible mindset tools, flexible structure, and habits that keep you showing up, even when life gets messy.www.trainmk.com@melissa_kendter- A 2014 systematic review and meta-analysis in the British Journal of Sports Medicine- The LIFTMOR trial (2017)- https://pubmed.ncbi.nlm.nih.gov/24100287/- https://pubmed.ncbi.nlm.nih.gov/30131332/

Today we discuss the difference between in-season and off-season weight training when training for a half or full marathon. Whether you’re gearing up for race season or just wrapped up a big goal race, knowing how to adjust your strength work can improve your performance, recovery, and longevity. And what's cool is - it's not that complicated!www.trainmk.com@melissa_kendterSources:Balsalobre-Fernández et al., 2018NSCA Essentials, 2016Rønnestad & Mujika, 2014van Gent et al., 2007

Today we're joined by Marathon Nutritionist: Kristy Baumann, Registered Dietician and 13 time marathoner. Whether you're training for your first half marathon or trying to hit a PR in the marathon, or just want longevity in the sport of running what and how you eat can make or break your performance.Today we talk about how to fuel properly through all phases of training, biggest mistakes endurance athletes can make and what to do, as well as how to navigate the added challenges of summer heat and hydration.🔗 Kristy Baumann 🔗 https://www.marathonnutritionist.com🔗 www.trainmk.com

Whether you're training for a fall marathon, trying to maintain your base, or chasing some summer speed, this episode is all about training smarter, not just harder, in the heat. Today we dive into the physiology of heat training, hydration strategies, mental and physical adaptations, and how to leverage heat as a performance enhancer instead of a performance killer.www.trainmk.com