PRG Newsletter – OCT 2025 by Performance Running Gym
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On September 5th, I got the opportunity to play three distinct roles in the Superior Fall Trail Races. The first was Coach – where I saw the culmination of months of hard work come to fruition with two clients crushing their first 100 miler from Gooseberry to Lutsen, and another two confidently completing the brutal 50-mile course. I can’t describe how rewarding it is to have been a part of what was a magical race for these four athletes. The second role I got to play was Aid Station Volunteer for our PRG aid station at Tettegouche State Park, Captained by my amazing Wife and PRG Co-Owner, Isabel Boike. At the aid station you see the very best of what the trail running community represents – teamwork, camaraderie, shared passion, and inspiration abound for nearly eight straight hours. My final role at Superior was Pacer for my best friend from Crosby-Manitou State Park to the Temperance River, where I got a front row seat into the experience of the amazing athletes at the weekend’s events.
Leaving Lutsen on Saturday afternoon, one word came to mind – gratitude. In the small world of running, and even smaller world of ultrarunning, it is easy to forget how lucky we are to be able to do these events, to train like we do, to have the health, physical capability, and mental wherewithal to enjoy this amazing sport, and have nearly unmatched access to trails and nature to train in right near our home. It is easy to get wrapped up in comparisons – there will always be someone better, faster, stronger, or luckier than you. This fall, I encourage you to take a step back and look at the big picture – recognize and be grateful for what you are capable of, what you have accomplished, the blessings you do have. What a gift it is to be able to enjoy this incredible sport, and to have this amazing community at your side.
When you lead with gratitude, you bring joy into your running. When you bring joy into your running, you fall in love with the sport all over again. Let’s fall in love with our running again this fall, together.
-Aaron Boike
Co-Owner, Performance Running Gym
Classes & Group Runs
Stronger, Faster Bootcamp
Tuesdays – Jack Zahn
Thursdays – Jack Zahn
Performance Running Gym
10/1/25 – 11/1/25
6:00 PM
PRG Group Run
Every Wednesday
From PRG Lobby
6:00 PM
Loppet Tuesday Trails with Aaron Bioke & Caleb Birklid
Wirth Beach House
6:30 PM
PRG Halloween Group Run
Feat. Mount to Coast and Tailwind
10/15 @ 6:00 PM
From PRG Lobby
Community Event Spotlight
Art of the Heart
At Performance Running Gym, we love celebrating local businesses and community members who are making a difference. This month, we’re honored to shine a light on Art of the Heart, a special annual event that brings together art, generosity, and impact.
Now in its 7th year, Art of the Heart is more than just an art sale – it’s a heartfelt tradition. The event features an inspiring collection of watercolor paintings, wood lathings, and ceramic pieces, each handcrafted with care. But what makes this gathering truly unique is its mission: 100% of proceeds are donated to organizations working to improve lives here in Minnesota.
This year’s sale will benefit two incredible nonprofits:
- Change the Outcome, a local organization dedicated to combating substance use disorder through education and support.
- The Food Group, a nonprofit working tirelessly toward food justice and equity across our state.
With the tagline “Handcrafted Art Sold to Support Adolescent Mental Health,” Art of the Heart reminds us how creativity can fuel change and how community can come together to support critical causes.
Whether you’re looking to discover a new piece of art for your home, pick up a meaningful gift, or simply be part of a day that uplifts others, this event is a wonderful opportunity to do so.
Let’s come together to celebrate art, support community health, and invest in a brighter future for all.
Mark Your Calendar
Art of the Heart Sale
Saturday, October 11th
10:00 AM – 3:00 PM
500 Valleywood Circle, Golden Valley, MN
Trainer Tips With David Nogle
The Mental Plateau
We are all bound to hit plateaus at some point, but it’s not always a physical issue. Sometimes, we’ve been looking at a lofty goal for so long that it doesn’t feel real. Even further to that point, the longer we’re involved in a given activity, the more likely this is to occur. When we improve, the people we once looked up to may be who we become (at least in some capacity). The mental images we have of ourselves may be just a meet, race, or life event away from happening. This is the uphill battle with improvement, as we come to realize how hard the last step was, we may be afraid to take the next. Once you acknowledge this mental plateau, and call it out, that might just be half the battle.
Go into your event with an intention to commit, and execute.
When you go into an event with a goal, if you’ve spent weeks or months training for that goal, and if things have gone to plan, race your race in line with those numbers. For example, we often see runners go out so slow that they just don’t give themselves the chance to hit their pace in the first place because they’re afraid of the “bonk.” We might approach this A priority race with a mentality of “I’ll just start out and see how I feel for the first half,” but if that goes too far, we might be in such a hole by half way that the goal slips away, and we leave the race feeling that we had so much left. While patience is incredibly important, remember what you came here to do. Was the goal for this race to “feel it out?” Or was the goal to go out and crush this goal? Would you rather take the risk and fail, or just sell yourself short from the jump? There is a time and place for both, yes, but ask yourself that question before a race. Ask yourself “why” you’re at a race, and execute each race the way you have been fantasizing about throughout the process. Make sure you have a solid race plan and have a good sense of what “race effort” should feel like. If you’re unsure what that might look like, a run coach is a great place to get that perspective.
Race when you want to.
Sometimes we are pushed into doing races we aren’t necessarily excited about, especially in a team or a social setting. We may push ourselves into a race because a friend really wanted us to do it, even though we really didn’t want to do that race. When you are considering a race, consider how that race makes you feel. Before you consider any factors on your race calendar, consider one thing first; am I excited about this plan? If you aren’t excited, then it might be a good time to return to the why behind your fitness goals. Maybe you didn’t make this calendar. This often happens in team settings. Are you being forced into a relay after racing twice this weekend already, even though you’re personally dreading this event? This might be something to address with the team captain or coach.
The moment we start dreading races, we are on a sure path to burnout, and potentially an exit to the sport all together. Always pick races you’re going to love! That’s why there are hundreds of options!
Race healthy.
The common thread between the tips at this point is to be committed to your goal physically and mentally, and I’d like to drive that home here. It’s always best to race healthy. A good rule of thumb is to go through with races you know you’re going to finish (this can even be said about workouts). If something feels off, or you’ve had a nagging injury that is flaring up to the extent that you genuinely don’t think that you’re going to finish a race, the better choice when thinking long term is to heal first. If you’re already doubting a performance, an injury is a sure way to add a layer of hesitation. At any sign of the race getting tough, as many races do, you’re that much more likely to use that as a reason to back off, or quit all together.
It’s better to come back another day, stronger and better than ever, as opposed to hurting yourself worse just for a DNF. If you don’t feel ready to race, there is no shame in that. If you’ve done the last tip (“race when you want to”) correctly, the odds are that this is going to be a big bummer to miss out on, and it’s going to be difficult to do the right thing. Ideally, these instances aren’t common, but identifying them is a huge sign of being a mature athlete.
With these mental approaches, you should be able to go into a race physically, plus mentally, and perhaps even spiritually prepared to accomplish your boldest goals. Once you choose a race that you’re excited about, choose a goal and commit to it, and aim to execute that race in good spirits, you should not just feel confident, but feel giddy and as though you can’t wait to race.
This can even be something that even extends beyond fitness. You can go into each event of your life choosing projects that have you excited to execute with full commitment, and each one gets you a step closer to the person you want to be!
– Coach David Nogle
Upcoming Seminars
Maximizing Your Off-Season
Hosted by Performance Running Gym
Monday, October 27th
The off-season is the perfect time to set yourself up for your strongest year yet. In this seminar, we’ll cover how to structure your post-season to maximize strength gains, address weak points, improve running form, and work toward body composition goals. You’ll also learn strategies for setting meaningful goals that align with your long-term performance and enjoyment of running. Whether you’re a trail, road, or ultra athlete, this session will give you a clear roadmap for making your off-season your most productive season.
Training for Winter Ultras
Hosted by ITI Women’s Champion, Kari Gibbons
Monday, November 10th
Ever wondered what it takes to train and race winter ultramarathons like the legendary Arrowhead 135, Tuscobia 150 or the Iditerod 350 or 1000 mile footrace? The Queen of Winter Ultras herself, Kari Gibbons, tells about her experiences training for and racing some of the biggest and baddest winter ultramarathons in North America. In this seminar we’ll learn her secrets to success including winter gear, aerobic endurance training, strength training for winter ultras, how to break into the sport, and more!
Member Spotlight
Jade Ptacek
From group runs to running the cooking tent at the Tettegouche Aid Station during the Fall Superior 100, chances are you’ve seen Jade Ptacek in action—sharing her contagious smile, positive energy, and genuine care for those around her. Whether she’s cheering others on or lending a hand, Jade has a way of lifting the community wherever she goes.
Originally from Sioux Falls, South Dakota, Jade has been part of PRG since 2019. She first found the gym through a coworker who recommended Aaron as a personal trainer. At the time, she was living in South Minneapolis and quickly discovered PRG was the right fit—not too big, never overcrowded, and equipped with everything she needed. From the squat racks to the recovery room, Jade appreciates that PRG offers both the tools to train hard and a comfortable space to recharge.
Athletics have always been a part of her story. In college, she competed in track and field as a thrower—javelin, discus, and hammer—before transitioning into endurance sports. Since then, she’s taken on 5Ks, 10Ks, triathlons, Ragnars, and even a 200-mile gravel bike ride in a single day back in 2019. Now, she’s preparing for her next big challenge: a 100-mile bike ride. For Jade, staying active is about more than training goals—it’s about feeling better in every aspect of life. “I just feel better when I’m active,” she says. “I do more, I’m better at my job, and I do better at maintaining and living my life.”
When it comes to workout music, Jade leans toward pop/punk and upbeat women’s pop—sounds that match her energy and keep her moving. And beyond athletics, her creativity shines just as brightly. Her favorite quote reflects the way she lives: “Inaction breeds doubt and fear, action breeds confidence and courage. If you want to conquer fear, do not sit at home and think about it, go out and get busy.” It’s a mindset that not only drives her training but also inspires those around her.
This year, she crocheted a tapestry inspired by Van Gogh’s Sunflowers and submitted it to the State Fair!!
PRG is proud to celebrate Jade—not just for her athletic accomplishments, but for the way she pours into the community. With her drive, creativity, and ever-present smile, Jade embodies the spirit of PRG: building strength, fostering connection, and making the journey brighter for everyone.
Performance Plate: Tips from a Nutritionist
Fueling for Race Day with Josh Bailey (RD)
And just like that, fall racing season is here! We’ve run the miles, put in work at the gym, and stayed on top of recovery. One of the other major parts of training and race preparation is nutrition (definitely not biased). Having a nutrition strategy for race day and experimenting with nutrition throughout training will ensure a smooth and speedy race day! This segment will be dedicated to providing nutrition tips and recommendations that will guide you to being more attentive to nutrition and how we adapt nutritional needs when gearing up for a race.
Before Race Day:
Carbs are the quintessential macronutrient that we should be prioritizing. For races/runs longer than 90 minutes, we want to ensure our glycogen (stored carbs) are maximized by “carb loading” 2-3 days beforehand. Easy ways to do that include:
- Doubling your portion of toast or oatmeal at breakfast
- Swapping bread for a bagel
- Using liquid carbs like juice and sports drinks/mixes
- Adding carb-heavy snacks like pretzels with PB, fruit, or even candy (I go for peach rings).
This will be less balanced than a typical meal, but it’s important for maximizing our storage of fuel. Other considerations include moderating fat, protein, and fiber as they all slow down digestion and can cause some GI discomfort on race day. On race day morning, an easy breakfast option could be 2 slices of white toast (or a bagel) with a little nut/seed butter, a banana, and a glass of juice or sports drink with electrolytes. Between breakfast and near the start of the race, have a supply of easily digestible carbs and/or drink mixes so you’re not starting your race hungry.
During the Race:
When it comes to nutrition during your race, stick with what you’ve practiced. If you have a gel you’ve used throughout your training, use that! Same with hydration products. If you have an established carb goal, aim for it to the best of your ability. If you feel really good early on and you feel like you don’t need the fuel, definitely still take it. The fuel you take during the race is for your future self. You also lose electrolytes when running, and it’s very important to have a hydration/electrolyte plan. Aim to have a source of sodium throughout the race just like your carbs. Ways you may have done this in training is a handheld of an electrolyte mix, salt tabs, or a high sodium gel. This is something I would strongly advise to NOT experiment with or try for the first time on race day as it can cause stomach issues.
After the Race:
Congratulations! You completed your race and now you’re exhausted and hungry. But what SHOULD you have afterwards?
- Have carbs and protein ~30 minutes to an hour post-race. A shake and a PB&J and a bar would go a long way for recovering your muscles and replenishing glycogen.
- Having electrolytes and fluids will help alleviate any nausea and sickness you may feel afterwards so you can actually enjoy your celebration.
This was a brief overview of how you can tackle your nutrition strategies in preparation for your race, during, and afterwards. Working with a nutrition professional or dietitian can help individualize and plan strategies that work best for you. Good luck and happy racing!
– Coach Josh
Schedule a free consultation at:
www.performancerungym.com/nutrition-coaching/
Recent Podcast Episodes
Featured Episode: Longevity in Running w/ Coach Jeff Miller
Just last month, Jeff became the new over 60 course record holder for the Superior 100, breaking the former mark by over three hours. Late last year we sat down with Jeff to talk about the keys to longevity in sport and competing as a Masters and Grandmasters athlete.
Jeff Miller is a lifetime endurance athlete, running coach, and a friend to many in the Midwest trail and ultrarunning community. He holds four grandmasters titles at the rugged and relentless Fall Superior 100, won the Firetower 100k and Duluth’s Last Runner Standing in 2023, and has dozens of top 10 and podium finishes to his name over the last decade. In addition to being an amazing athlete, Jeff works full time as a running coach with his company, Northwoods Running. Today we’ve invited Jeff on to talk about longevity in running and his secrets to being a podium level athlete as he approaches his 60th birthday, including tips on how you can improve your longevity in the sport and continue to reach your full potential into your next decade and beyond.
Business Spotlight
ElleBell Cookies
This month, we’re excited to shine the spotlight on ElleBell Cookies, a local favorite for custom sugar cookies that make life’s sweetest moments even more memorable.
Founded by PRG member Ellie Perigo, ElleBell Cookies specializes in cookies that are as beautiful as they are delicious. From weddings and birthdays to race-day celebrations, Ellie’s creations add a personal touch that brings joy to every occasion. Her tagline says it best: “Custom sugar cookies for all of life’s sweet moments.”
What sets ElleBell Cookies apart is Ellie’s unique combination of artistry and community spirit. Each cookie is designed with care and crafted to taste as good as it looks—making them the perfect way to celebrate milestones, big or small. As an athlete herself, Ellie understands how meaningful it can be to honor those hard-earned achievements, and she loves helping the endurance community savor them (literally!).
What’s New with ElleBell Cookies? While Ellie is constantly creating new designs for orders, the best way to keep up with her work is through her Instagram page @ellebellcookies, where you can see her latest creations and get inspired for your own special event.
No matter the occasion, ElleBell Cookies is here to help you celebrate life’s moments—one delicious bite at a time.
In Case You Missed It:
Help Friends Discover PRG with a FREE Month and Two Free Sessions!
The greatest compliment we can receive at PRG is the referral of your friends, family and colleagues. Do you know someone who would benefit from our services? We roll out the red carpet for referrals and start each of them off with Free Enrollment, Their First Month on Us, and Two Free Sessions with a Strength Coach. Just have your friends head over to www.performancerungym.com to book a tour, and tell them to make sure they let us know you sent them our way!
Let’s Get You Featured!
Have an upcoming event you’d like featured?
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