PRG Newsletter – NOV 2025 by Performance Running Gym
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The Fall running season in MN is nothing short of magic. This past month was potentially one of the most rewarding of the year – with dozens of client and member goals achieved at events like the Twin Cities Marathon, Mankato Marathon, Whistlestop Marathon, Wild Duluth Races, just to name a few! We also saw a nice uptick in activity in the strength room, with many entering their offseason and feeling excited to lay down a solid foundation for their 2026 running goals.
The “Offseason” is always a term I found curious. In reality, I’ve realized in my 16 years of coaching and training that the time period between seasons is one of the most important and impactful. The body is simply too stressed by the demands of higher volume and race specific workouts during the season to make a lot of progress on one’s weak points, focus on general wellness goals, or to work past nagging injuries or run mechanics issues. Because of this fact, a growing trend in the running world is to call the period between seasons the “Transition Season,” rather than the “Offseason.”
The Transition Season should still be a time of lower stress, lower volume, and an increased focus on one’s general wellness. But that doesn’t mean that it should be a season without intention. I encourage everyone to think about how you can use this time to focus on your mental, spiritual, social, and holistic wellness, as well as set goals and work on weak points for next season. Get back into the strength room and feel strong again, kick start that meditation routine, get outside and immerse yourself in nature (something we often miss out on when we’re wrapped up in training), and remember this is an important time to lay a healthy foundation for next season – don’t let it pass you by!
-Aaron Boike
Co-Owner, Performance Running Gym
Classes & Group Runs
Stronger, Faster Bootcamp
Tuesdays – Jack Zahn
Thursdays – Caleb Birklid
Performance Running Gym
11/1/25 – 12/1/25
6:00 PM
NEW! Boot Camp Morning Sessions
Starting Monday Mornings w/ Coach Caleb
Starts 11/03
6:00 AM
PRG Group Run
Every Wednesday
From PRG Lobby
6:00 PM
PRG Miles of Thanks Group Run
Feat. Brooks Running
11/12 @ 6:00 PM
From PRG Lobby
Upcoming Seminars
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!
Treadmill Training to Improve Your Fitness This Winter
Hosted by Minnesota Distance Elite
Monday, December 8th
Learn how to use treadmill training like the pros!
Coach Chris Lundstrom and members of Minnesota Distance Elite will dive into how they use treadmill training for maximize the winter season to peak for spring, summer and fall races. They will dive into techniques and strategies, as well as specific workouts to help you make the most of your winter training!
Trainer Tips With Landon Tourville
What’s the Deal With Data?
In today’s world of watches, apps, and endless metrics, it’s easy to feel like you need to track everything. But when it comes to improving performance, quality data matters far more than quantity. Across my own training, I’ve found that the most valuable numbers are the ones that guide meaningful adjustments—not just fill up a screen.
Start with what matters most. For endurance athletes, heart rate, pace, power output, and perceived effort (RPE) offer the clearest window into progress. In strength training, consistent load tracking—how much you lift and how it feels—reveals whether you’re building resilience or just going through the motions.
How to use it this week: Pick one endurance metric and one strength metric to focus on. Review them after each session and note patterns over time—such as how your heart rate responds to similar efforts, or how a lift feels as your weekly volume changes. This reflection helps connect data with how your body actually feels.
Why it matters: High-quality, consistent data helps fine-tune training load and prevent overtraining. Research in sports science supports this—monitoring workload and recovery metrics improves adaptation and reduces injury risk (see Gabbett, British Journal of Sports Medicine, 2016). When numbers align with body awareness, you build strength, endurance, and long-term consistency.
Data should serve you, not control you. Let it guide your intuition rather than replace it. The best athletes I’ve coached—and the best lessons from my own training—come from balancing what the data says with what the body knows.
– Coach Landon
Member Spotlight
Julia Suparat
As member since 2017, Julia has been with us through life changes, pandemics, new challenges, and joyous celebrations. An absolute force of nature, you may have seen her in the cardio area or weight room throwing heavy weight around—or making the stair master look easy (when we all know it’s definitely not!). Along with her beautiful family, we’re privileged to be the place she goes to feel strong.
Julia grew up in Rochester and now lives in St. Louis Park. She remembers being one of the original members back in 2017 and still values the inclusivity and flexibility of PRG. “If I need to bring my kids, it’s okay. I never feel out of place here,” she says — a sentiment that captures why the gym has felt like home over the years.
She first found PRG through her then-boyfriend, who knew one of the original owners, and the location worked well for her at the time. Since joining, she’s appreciated that PRG isn’t a big-box gym: there are enough squat racks for members, the space isn’t overwhelmingly crowded, and the recovery room gives a comfortable place to cool down and release tired legs.
Her music taste matches her range—one moment she’s listening to Paul Cauthen or Marilyn Manson, and the next, something entirely unexpected. And while she’s strong in the gym, she’s just as strong mentally. Her favorite mantra says it all: “I will not give up on myself.”
When asked about her biggest achievement, Julia doesn’t pick one moment—it depends on the season of life. Whether that’s balancing motherhood, finishing a tough program, or just showing up on the hard days, she continues to define what strength really looks like.
For Julia, PRG has been more than a gym—it’s been a constant through every chapter. A place to grow, to connect, and to remember that no matter where you are in the journey, you’re never doing it alone.
PRG is honored to have Julia as a founding member. She embodies what we value most: persistence, community, and the quiet power of showing up for yourself and others.
Recent Podcast Episodes
Featured Episode: Hydration and Electrolytes for Running Performance w/ Zach Zenner
We’re kicking off season 4 of the Performance Running Gym podcast with a topic that’s been requested by many in our community – Managing Hydration and Electrolytes for Running Performance. To address such an impactful topic, we brought in the best local resource, Zach Zenner, the Owner of the Twin Cities’ Precision Fuel and Hydration Sweat Testing Center.
Zach is a former NFL running back, nutritionist, and hydration expert who has worked with athletes of all levels. In this episode we learn about how to master hydration and electrolytes to help you reach your best performances as an endurance athlete. We dive into the importance of hydration and electrolytes, how they interact, how you can learn about your body’s needs, products that can help you stay properly hydrated for training and racing. We also talk about specific hydration strategies to help you improve your performance and reach new limits in your performance.
Business Spotlight
Braun Architects
At Performance Running Gym, we love celebrating local businesses, especially member owned businesses like this month’s feature!
This month, we’re excited to spotlight Benjamin Braun, founder of Braun Architects — a full-service architectural design firm specializing in residential projects, from remodels and additions to brand-new homes.
Ben’s mission is simple yet powerful: to make great design accessible. At Braun Architects, every project begins with understanding the homeowner’s lifestyle and vision. Benjamin works closely with clients to help them see the full potential of their existing homes and create spaces that truly support how they live.
What makes Braun Architects unique is their hands-on, client-first approach. Unlike most firms, Benjamin personally visits every home before drafting any proposals – and he offers this initial consultation and site visit free of charge. This allows him to fully understand the project’s needs while giving clients a clear idea of what’s possible (and what might need attention) before they commit to anything.
Whether you’re thinking about a small renovation or designing your dream home from scratch, Braun Architects brings a thoughtful, collaborative process that makes design approachable and deeply personal.
Get in touch:
b.braun@braunarchitects.com
Instagram:
@BraunArchitects
Website:
www.braunarchitects.com
In Case You Missed It:
ATTENTION – CALL TO ARTISTS & SMALL BUSINESS OWNERS!
Are you an artist or small business owner?
Performance Running Gym is going to be hosting a Holiday Market at our December Group Run on Wednesday, December 10th. We would like to support local artists and vendors by inviting them to attend and have a table at the group run and sell their products!
Please fill out the interest form to the right and we will be in touch to add you to our event!
Let’s Get You Featured!
Have an upcoming event you’d like featured?
Fill out the form below to have it included in next months newsletter!
Own your own business or know of an awesome one that you’d like to support?
Reach out to landon@3clickfitness.com to be our next business hightlight!
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