Here are 22 principles that have stuck with me as a result of decades of training, competing and coaching.

Focus your training where you get the biggest payoff. For most triathletes, that's biking, the longest race segment.

Don't over-stride. It promotes heel strike, which stresses the leg and knee. Over-striding is inefficient.

Swimming is highly technical. Start with working on improving your technique before swimming distance.

Training camps in one form or another have been part of my athletic life since I was 12 years old, the youngest boy on my high school's cross country team.

Runner and triathlete friends, have you planned your 2018 races? Do you have your training plan ready? Are you now training for the big race? If the big race is near, are you following a periodized progression, peaking and recovery plan? If it's far, are you targeting other races and working on the base, lactate threshold, VO2 max, strength and nutrition that you need to excel?

For the wind on my face,. because I can, to challenge myself, for the thrill of the race.

Needless to say, I have learned many lessons from my marathoning, many of them what not to do. Here are several thoughts that I hope my fellow runners find helpful, even if they are just reminders.

The advent of fall racing calls on us to shift gears, and taper for our target (A) race. Here are questions I ask of myself and my athletes at this juncture:

The lesson that I have to periodically relearn is that whatever recovery is built into the training schedule, be ready to adjust the schedule based on what your body is telling you. If the message you are getting is that you need more rest, active or passive, take it!

I have taken a deep drive into research on running stride, to see what the evidence suggests about what might be the ideal stride and how to attain it. Thank me now. I have read the research so you don't have to (unless you really enjoy being a geek runner like me!).

Slow it down, run very early, hydrate, take salt. All great advice. But when should you NOT run in the heat?

As I have gotten back into masters swim training this year, I have watched my times drop, not so much because of better swim conditioning but more due to a strong focus on better swim mechanics.

It's time for Annapolis Striders track workouts!

Why would you need a coach for running or triathlon? I can answer that question!

For my fellow triathletes in the Annapolis Tri Crabs, most every week in recent months I have been sharing "the best of" my weekly swim, bike and run workouts. My intent is to give back to the club, be a motivator, offer varied workout ideas and, last, to raise awareness that I am a triathlon and running coach. This morning I realized that I could share these workouts more widely through this blog. See here we go.

As a coach, long-time runner and running store "shoe fitter," I am often asked about "the right" running shoes. Here's my guidance, distilled, absent the benefit of information about a specific runner.

The importance of form in swimming has been brought home to me again over the last month as I have resumed twice-a-week masters swim workouts.

You know this day all that mattered was getting the run in.

"To achieve in sports you first have to have a dream, and then you must act on that dream. The best athletes are those who truly enjoy what they are doing and display a tremendous amount of work ethic. They continue to persevere in spite of setbacks, and never lose sight of their ultimate goal." - Dianne Holum