PRG Newsletter – DEC 2025 by Performance Running Gym
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The last month marked the beginning of what is always an exciting season at PRG – the “return to the gym.” While the vast majority of our members strength train at PRG year round, for most the late Fall and Winter season marks a bigger emphasis on more frequent strength work, the transition to more indoor aerobic work, and more time spent on recovery and self care – all of these things mean more time around the gym and a reinvigoration of the community at PRG.
As things in our world feel more and more negative, chaotic, and out of our control, community and real human interaction is incredibly healing and important. The thing that I’m the most proud of at PRG is that our gym brings people together to reach their goals in a community environment that fosters that human interaction. But this goal can’t be fully realized without each and every member and client that comes through our doors.
This December, take that extra moment to create a genuine connection with someone at the gym – introduce yourself to someone new, learn what brought them into the gym and what they are training for, or when passing someone in the hallway, simply offer a smile and a “hello.” These little things are becoming increasingly rare in our technology driven world, and for that very reason, they are more essential than ever.
Have a healthy and happy holiday season!
-Aaron Boike
Co-Owner, Performance Running Gym
PRG Happenings Spotlight
Race Team
Interested in joining a team of driven runners who want to compete, grow, and get faster together?
Develop your running in a fun community setting with the help of nationally certified and experienced run coaches! The PRG Race Team is designed to help athletes build speed, improve running performance, and meet friends in a fun community atmosphere. The race team trains year round in the heat of the summer to the dark of winter with the support of track facilities at UMN Twin Cities, the trail and park systems near our location in St. Louis Park and using the state of the art equipment and facilities at Performance Running Gym! Whether you’re training for your first 10k or a marathon PR, you’ll be right at home on the PRG Race Team!
You’ll Love The Benefits of Being a PRG Race Team Member!
- 2026 PRG Craft Singlet or Racing Tee
- Weekly Coach Led Tempo / Speed Workouts January – October every Thursday at 6:30am.
- PRGstrong Running Strength Program included – at-home and in-gym versions available
- “Track Club” workouts at UMN Twin Cities Field House Jan 8th – March 26th
- Discounts on PRG services like gait analysis and personal training
- Discounts at retailers like TC Running Co. & Precision Nutrition and Hydration
- Discounts on local races with PRG partners.
Sign up using the QR Code!
Trainer Tips With Francesca Wilson
Smart Training Habits for the Busy Season
The holiday season can throw even the most dedicated runners off their routines. Travel, social events, family time, shopping, extra cooking, and disrupted schedules make it easy to feel like you’re “failing” at training. Instead of trying to do more, I lean on three principles from my Precision Nutrition and Girls Gone Strong background to help athletes stay consistent without pressure: Protect Your Minimum, Practice Strategic Indulgence, and Accept That Real Life Means Trade-Offs.
Protect Your Minimum (Movement)
Perfectionism kills consistency. Choose a minimum baseline you can realistically hit during these busy weeks to simply maintain where you are. This is not the time to be pushing for PRs or adding volume. For example: one short strength session plus two runs and mobility for the week, or your normal training days but shortened to 20–30 minutes instead of an hour or two. (YES, you can easily maintain fitness with 20–30 hard minutes, 4+ days per week.) Schedule it like an appointment. Anything beyond it is a bonus—not the expectation. This keeps routine alive without the all-or-nothing stress that my Type A runners love to spiral into.
Strategic Indulgence (Nutrition)
Food doesn’t have to be all “clean” or all “junk.” There is no “good” or “bad” food, and if that binary still lives in your brain, I highly encourage you to keep digging into your relationship with food. Precision Nutrition encourages a 70–90% whole foods + 10–30% discretionary approach. That means choosing the holiday treats you actually want (not just whatever is sitting on the counter), slowly savoring them, and skipping the guilt. Flexibility with intention works far better than strict rules or “earning” your food through exercise.
Real Life Means Real Trade-Offs (Mindset)
During a season full of extra commitments, trying to maintain your usual training load doesn’t make you stronger—it makes you burned out. There are only 24 hours in a day, y’all! I need you asleep (or at least trying to sleep) for 8 of them… so really, you’ve got 16. When you add social events, travel, and family time, something has to scale back—and sometimes that “something” is training. That’s not failure; that’s smart athletic planning.
Ask yourself: What are you willing to trade short-term to get through this season?
- Are you willing to let the house stay a bit messier to trade 3 hours of chores for 3 hours of training?
- Order more takeout to trade 1.5 hours of cooking for movement or sleep?
- Skip that show after the kids go to bed to trade screen time for strength time?
- Trade watching the Vikes or Wolves game for 2–5 hours of self-care?
We can’t do everything; we can only choose what to spend time on. Once we accept that this time of year we really can’t fit everything into the time we have, we can start making smart trades instead of feeling like a “failure.”
Holiday Strong and Holiday Happy, Not Holiday Perfect
Holiday success isn’t about doing more. It’s about protecting what matters most, choosing indulgences with intention, and respecting the trade-offs that come with a full, meaningful life. Strong, steady, guilt-free—that’s how you run into the new year.
Wishing you sanity, sprinkles, and perfectly imperfect holiday training,
-Coach Fran
Upcoming Seminars
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!
Beginner Runner Series Workshops (1 of 3)
Building Your Running Foundation
Hosted by Performance Running Gym
Wednesday, January 28th
Whether you’re brand new to running, or looking to take your running to the next level in 2026, this five part workshop series will help you hit the ground running in the new year. One Wednesday each month through May, a workshop is held after the PRG Wednesday Night Group Run. Come on out to enjoy a 4 or 6 mile social paced run with the group at 6pm and stick around for the session, or just come for the 7pm workshop itself. The first three workshops will be FREE, with the final two being private sessions reserved for those taking part in our Run Strong Foundations Group Coaching Program. We hope you join us and bring a friend!
Member Spotlight
Dan Barron
If you’ve been around PRG for any length of time, there’s a good chance you’ve crossed paths with Daniel (or Dan) Barron. Whether he’s hammering out a tempo run on the Woodways, getting in focused strength work, or leading group runs with Run Minnesota, Dan is one of those members whose presence feels woven into the fabric of the gym. With a steady drive, sharp wit, and a signature blend of discipline and humor, he brings energy wherever he goes.
Originally from New Mexico and Arizona and now living in Edina, Dan spent years teaching German and History before becoming a running coach and reserve police officer. And while he’s 0% genetically German, he jokes he’s 100% culturally German – something that shines through in both his music choices and his training mantra.
Dan joined PRG in 2017 or 2018 at the urging of friends Scott and Manny, who insisted he’d love it. They were right. What drew him in? The people, the environment, and especially the Woodways. He’s logged countless miles on them through Minnesota’s harsh winters, relying on their consistency when the weather outside is anything but.
Running has long been Dan’s sport, and the marathon is where he truly excels. His proudest accomplishment is the 2023 Lincoln Marathon, where he ran a standout 3:00:14 – an effort built on years of dedication. He’s also won his age group at six marathons, showcasing both discipline and competitive fire.
Longevity is a major motivator for Dan. He trains to stay strong and capable for as long as possible, but he’s also driven by the desire to push his limits and show what he’s capable of. That mindset is evident every time he steps onto a treadmill or leads a group run. And if you’ve ever asked him for a training mantra, you’ve likely heard his favorite: “Qual dich du Sau!” or “Make yourself suffer, you swine!” A line equal parts intense and iconic.
Through all the miles, what Dan values most about PRG is the community. He’s built friendships, found training partners, and discovered a place that keeps him grounded and growing. And while you can follow his running journey on Instagram at @baronvonwettlauf, you’re even more likely to spot him right here at PRG – pushing hard, leading with intention, and inspiring others through his relentless commitment to the sport.
Featured Podcast Episode
Dr. Kailee Carlson: Inside Her Sub 24-Hour Javalina 100 – Training, Recovery, and the Power of Acupuncture for Runners
Dr. Kailee Carlson is a licensed Acupuncturist and a RN with a doctorate in Chinese Medicine with a Sports Emphasis. She has her practice onsite at Performance Running Gym and has helped many in our community in reaching their sports performance goals. Kailee is also an accomplished and versatile ultra endurance athlete, competing in races ranging from half marathon up to 200 miles. Kailee recently completed the famous Javalina 100 mile ultramarathon in the Sonoran Desert of Arizona, finishing the grueling 100 mile course in well under 24 hours – an incredible accomplishment.
In this episode we focus on how Kailee trained for the demands of 100 miles both physically and mentally, what the race experience was like, and learn about the post-race experience after completing this huge goal. We also take some time to talk with Kailee about how her practice is supporting other athletes like her, and what it can do for athletes looking to improve their performance, recovery, or looking to just live life to the fullest.
Holiday Tips from an Acupuncturist
Nourish Your Digestion This Holiday Season
We recently made our annual batch of Christmas cookies which is one of my favorite traditions, and, like clockwork, I ended up feeling overfull, bloated, and a little sluggish afterward. Worth it? Yes. Uncomfortable? Also yes. The same thing happened over Thanksgiving with the big meals, travel, and gatherings. I’m seeing this with my patients too: so many patients are coming in with bloating, loose stools, heartburn, abdominal discomfort, and that heavy “my digestion is off” feeling.
This time of year naturally challenges the digestive system in TCM (Traditional Chinese Medicine). The cold weather, richer foods, stress, and irregular routines all put extra pressure on the Spleen and Stomach.
So I’ve been supporting myself with the same tools I recommend to patients and they truly make a huge difference! Here are a few simple ways to care for your digestion this holiday season:
- Lean into warm, grounding foods.
Soups, stews, roasted root veggies, congee, ginger tea — warmth supports the Spleen and improves bloating and heaviness. - Keep a steady eating rhythm.
Skipping meals (which is easy to do this time of year) disrupts blood sugar and can worsen bloating and loose stools. - Hydrate intentionally — especially with electrolytes.
Cold weather decreases thirst, but hydration is key for digestion and winter training. - Build in “digestive recovery.”
Gentle movement, a warm compress on the abdomen, and earlier bedtimes help reset your system after heavier meals. I rely on all three after our holiday gatherings. - Pay attention to how food makes you feel.
Not with restriction but with curiosity. Notice what fuels you and what leaves you uncomfortable. - Acupuncture works beautifully for digestive imbalances.
It helps regulate motility, calm inflammation, reduce bloating, and reset the gut-brain connection. I use specific digestive points often this season, and they help quickly. - Herbal formulas can ease that post-meal heaviness.
If you tend to feel overfull, distended, or sluggish after meals (like I did after the Christmas cookies and Thanksgiving dinner), I offer gentle herbal support that helps move food stagnation and soothe the digestive system. I’ve personally been using these formulas throughout the holidays and they make a noticeable difference.
If you’re dealing with bloating, discomfort, or feeling “off” digestively this month, feel free to reach out at hello@drkaileeacu.com or book online with me at www.drkaileeacu.com. I’m always happy to share what I recommend based on your specific symptoms.
Wishing you a warm, grounded, and truly nourishing December!
-Dr. Kailee, DCM, L.Ac, RN
Business Spotlight
Gear West – Ski, Bike, Run
If you spend any amount of time in Minnesota’s endurance community, you’ve probably crossed paths with Gear West. For more than three decades, this Long Lake staple has been the go-to home base for athletes who ski, run, ride, and simply love being outdoors. Their team isn’t just knowledgeable – they actively live the sports they support. Whether it’s Nordic racing, alpine bootfitting, run shoe fitting, or bike service, the guidance you get at Gear West comes straight from real experience in real Minnesota conditions.
Their mission is simple: help people enjoy the outdoors year-round with the right equipment and honest, experience-driven advice. That message shows up in everything they do, from curating gear that actually works here to supporting local athletes, including familiar PRG faces like Alayna Sonnesyn and Zak Ketterson.
As we head into winter, Gear West is fully stocked and ready for the snow season. New Nordic and Alpine arrivals are hitting the floor, their ski service department is buzzing, and race-season prep is underway. Their Nordic service team is already tuning and waxing skis for early events and for big goals like The Birkie.
Getting started is easy. Stop by their Long Lake location for gear fittings, ski intake, bike service, or run shoe recommendations. Walk-ins are welcome, and many services can begin right away. And if you’re looking for a fun community connection, check out their free Tuesday Night Run Group, open to all paces.
Learn more at gearwest.com.
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!
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