PRG Newsletter – October 2026

October 2026 Performance Running Gym Newsletter

Message from Aaron Boike

As I’m writing this, we’re hot off the heels of another amazing Twin Cities Marathon Weekend! This year’s event touted over 31,000 registered athletes from 20 countries and all 50-states. We’ve partnered up with Twin Cities In Motion as an exhibitor at their TCM Health and Fitness Expo and cheer zone host for three years now, and every year it is pure magic – an unforgettable weekend where we get to celebrate running with our friends, and show off our beautiful cities to runners from all over the world.

This year we met thousands, yes – literally thousands of runners who stopped by the PRG booth to chat with Coach David, Isabel, and myself. It was inspiring to hear all the stories that the athletes bring with them to the starting line, and a privilege to get to answer last minute questions to help them have the best experience possible during their race.

While the expo is amazing in it’s own right, there is nothing that beats getting to cheer on the nearly 11,000 marathoners on Sunday at our Mile 17 Cheer Zone. It’s an incredible experience when you consider the work, dedication and sacrifice required of each of these athletes to get to the starting line. To play a small part in their adventure is perhaps one of the most meaningful opportunities we get all year.

Congrats to all of the runners of the 2026 Twin Cities Marathon Weekend events – and a special congrats to the PRG Coaching Clients, Race Team Members and Gym Members who crushed it out there! We can’t wait to celebrate with you again next year!

– Aaron Boike
Co-Owner, Performance Running Gym

PRG Happenings Spotlight

PRG Annual Halloween Group Run!

Wednesday, 10/28 at 6pm

Come in costume, grab a goodie bag, and have a fa-boo-lous time at our annual Halloween group run! Join us for a 3-mile or 6-mile route around the lakes near PRG, and stay after for treats, candy, and a costume contest!

Beyond the Workout Series: Strength Training for Endurance Athletes

Hosted by PRG Head Coach, Aaron Boike

Learn the strength training fundamentals and techniques that can help propel you to reach your potential in running, cycling, skiing, and beyond!

Participants will enjoy an interactive session that includes work on technique, as well as tips for implementation and execution in your training.

PRG Run Club – Wednesday Night Group Runs

Every Wednesday at 6pm at PRG

Join us each and every Wednesday for a fun, free, community group run starting at PRG! We host 4 and 6 mile routes weekly with paces ranging from walk/jog up to ~9 min/mile.

Mount to Coast M1 Demo Run @ Tuesday Night Trails!

Tuesday, 10/6 at 6:15pm at Theo Wirth Park

Starting location at Xerxes Ave. N and Glenwood Ave., Golden Valley, MN.

Loppet Run Club’s Tuesday Night Trails featuring PRG welcomes guests from Mount to Coast for a demo of their latest trail models, including the brand new M1! Choose from a 4 or 6 mile route through beautiful Theo Wirth Park led by coaches from PRG. Don’t forget a headlamp!

Event Spotlight: Saddle-up for the Gear Western 5k and Half Marathon

Looking for a fun fall race close to home? The Gear Western is a small-town event with a big-time feel. The half marathon course winds through quiet country roads, rolling hills, lakes, autumn colors, and crushed limestone trails. Afterward, the Western-themed party keeps going with live music, warm refreshments, and an awards ceremony that cheers on every finisher.

Why we love it

• Family and friend friendly: Choose the half or the 5K. Leashed dogs and strollers are welcome.
• Lower entry fee: The cozy crew neck sweatshirt is now optional, so you can add it for a few extra bucks.
• Finisher prize: Everyone who finishes gets a rugged little prize.
• Best Western Outfit award: Run in cowboy boots for a special bonus award.
• Group discount: Groups of 10 or more get Early Bird pricing, and the organizer gets a free entry and sweatshirt.

Race-day schedule

• Half Marathon: 8:30 AM
• Borton Volvo 5K: 9:00 AM
• Party and finisher cheering: 9:15 AM to noon
• Packet pickup: Friday noon to 6 PM, or Saturday 6:30 to 8:15 AM

PRG is proud to be a sponsor of this year’s race.

Event Spotlight: Háhá Wakpádan Loppet Loppet

Looking for the perfect foray into an ultramarathon distance, or looking to push yourself to a new distance PR? The Loppet Loppet offers the perfect event to help you push your limits while honoring Dakota people, land, and traditions.

Run or walk as many 5-mile loops as you can in 6 or 12 hours, solo, or as a relay team of four. PRG will be onsite with a recovery tent to help you go the distance!

Choose your Distance:

12 Hour or 6 Hour: Individual or relay.
1 Loop Fun Run: Untimed fun run format.
Little Loopet: A half-mile kiddo loop at 10:30am

Race Day Highlights:

• Dakota foods at the aid station
• Family friendly event with gathering space at the start/finish area
• Gallery at the Trailhead featuring photography by Anishinaabe artist, Cassandra Roy.

PRG is a proud sponsor of The Loppet Foundation.

Classes & Group Runs

Stronger, Faster Evening Bootcamp

Tuesday and Thursday from 6pm-6:45pm
Hosted by Aaron Boike + David Nogle

Performance Running Gym
Currently in session – join us!

Loppet Run Club – Tuesday Night Trails Hosted by PRG

Every Tuesday thru 10/20
@ Theodore Wirth Park
Meeting Location: Xerxes Ave. N and Glenwood Ave.
6:30 PM

PRG Run Club – Free Group Runs

Every Wednesday
From PRG Lobby
6:00 PM

Metabolic Pathways & Your Training

Coach Tips with Coach David Nogle

As the season winds down and we run our fall marathons, trail runs, cross country races, or other mild weather events, athletes often get to the end of a season feeling like they’ve gotten more than their fill with the given format of training that they’re working on. One of the best ways to combat this is simple, pick a different discipline! This, however, begs the question of how one might format training to accommodate for this.

Do longer races simply mean the same structure with more running? Should I do an extra speed workout every week if I’m training for a 5k as opposed to a half marathon? What are the differences between the distances in the first place? Isn’t running just running?

In this month’s Trainer Tip we will be exploring the physiological differences between different events and distances, and how training looks for these things. We will be covering four distinct metabolic pathways in simple terms that you won’t need a degree to understand, but know that each pathway has a chemical process to contract the muscles required. We are going to explore the practical aspect of each of these in a way that is applicable to real training.

Pathway 1: Anaerobic Capacity/Neuromuscular Power/Creatine Phosphate

Neuromuscular power is the shortest of the four pathways, the only one that is “anaerobic” (an = without, aerobic = oxygen, no oxygen is used in this process). These are short acting but very powerful reactions. The true “max speed” where you can sprint without starting to spill over into some of our other systems is not only under a minute, it’s under 30 seconds, and as a matter of fact, it’s more likely under three seconds!

Sprint cycling, 60m and 100m runners, and power lifters are masters of this. There is no standard rowing, nordic skiing, or swimming distance where this is the exclusive pathway. Interestingly enough, the 100m isn’t even a true sprint. By the time a sprinter has gotten out of the blocks and is upright into the sprinting position, within a second they are already slowing down.

How to improve: Maximum power exertions at 100% effort and no less. Duration should be shorter than 10 seconds, ideally shorter than five, with full rests of four to eight minutes or more. Always do these workouts with plenty of energy and focus, opting out at any signs of preeminent fatigue.

Pathway 2: VO2 Max/Glycolic System

We are now into the aerobic systems, but this is hardly a low effort. VO2 Max, in simple terms, is the amount of oxygen your body can process in a minute. While it’s a gradient pattern, this pathway will gradually take over and eventually become the dominant system in efforts from one to three minutes or so. Short cycling crits, many rowing races, 600m up to 2k of running, and short swim races up to about 500m, all heavily utilize this system.

The limiting factor on this system is literally how much oxygen your body can effectively process in shortly sustained burst. Our primary fuel here becomes carbohydrates, so don’t forget to replenish promptly post-workout.

How to improve: VO2 stimulation through high efforts. Try repetitions of 15 seconds up to 2 minutes at a time with enough recovery to catch your breath. This is best done once, not more than twice a week and takes a decent effort out of the nervous system. Adaptations only take place with adequate recovery.

Pathway 3: Lactic Threshold/Glycolic System/Functional Threshold Power

If we wanted to really be nitpicky about our pathways here, this is truly similar to Pathway 2 in more than one way, and in medical texts is considered to be the same thing. That said, in the context of endurance athletics, the mechanisms through which this happens become unique, and its application is different.

“Lactic Threshold” is considered the effort at which a body clears lactate at the same speed that it produces it as a byproduct to the effort one is exerting. What this means in practical terms is that it is about the fastest pace that can be sustained for a relatively notable amount of time, namely a 10k to half marathon for most people.

How to improve: Tempo runs and long repeats are the method here. Think 1k repeats, mile repeats, or just a few miles straight at a reserved but fast pace. These are also best applied once or twice a week with easy days in between.

Pathway 4: Aerobic Capacity/Metabolism/Fat Oxidation

Finally, the one system that doesn’t feel painful to execute physically, that is. Ever wonder why all of your race predictors seem accurate, but your marathon and/or ultras are always slower? If this is you, this is likely the system that is under-developed. This system is for longer burning fuels. Long efforts are the name of the game here. Marathons, ultramarathons, half and full distance triathlons, and most nordic ski races are all known for this. Fat is the primary fuel source for this system.

How to improve: Go very easy for a long time. This is trainable multiple times a day as it is very fast to replenish. Zone 1 heart rate workouts at easy efforts of multiple hours on end. A good guideline is to do 25% of your weekly training volume in one go in an effort to improve this system. It’s even advisable for ultra endurance athletes to do a couple of these within a week, if the weekly training demands call for it.

If you have questions about these, how to structure your programming around them, or just want to learn more, reach out to us coaches at Performance Running Gym. We are always happy to discuss these kinds of topics!

Perfect Pacing for Peak Performance

From the Treatment Table with Dr. Michael Rodriguez

Looking for a new personal best? Remember PPPP: perfect pacing leads to peak performance. Simple, but often overlooked, pacing is arguably one of the top variables under your control that can make or break your race. Here’s why:

• Real results: When examining world record performances in long distance events, nearly every performance shares the same characteristics: even pacing, with sometimes a slight negative split.
• Physiology: Without getting too technical, your body functions optimally when operating at a steady state. Varying your pace during a long distance event causes your body to frequently speed up and then slow down these processes, which is less efficient than maintaining a steady state.
• Psyche: Locking in on paces offers several advantages, including clear expectations, appropriate perceived effort, and the psychological boost of passing runners later in the race rather than being passed.

There may be situations where deviating from an even-paced race strategy may be more optimal, however more often than not, erring on the side of an even paced race strategy is the way to go.

How should a pacing strategy be determined? Many variables to consider, including: previous performance at the race distance and/or course, current level of fitness, current race performance at other distances, benchmark workouts, weather conditions, and goals. Working with a qualified Running Coach is a great way to help you translate the hard work you’ve put into training into a great performance.

Michael Rodriguez, DPT, is a Sports Medicine Physical Therapist, Run Coach, and Owner of Endurance Sports Physical Therapy and Performance – located in Performance Running Gym.

Community Updates: Beyond the Workout Series

PRG and Gear West team up to present the 12-part Beyond the Workout Series.

Beyond The Workout is a 12-part year long series blending endurance sports expertise with real athlete experience in nutrition, injury prevention, skiing, running, triathlon, ultramarathon, strength training, mindset, and gear. Walk away from each topic with applicable knowledge to help you train and race to your potential in 2027 and beyond!

Upcoming Topics:
Oct 26th, 2026 @ 6pm: Strength for Endurance Athletes @ PRG
Nov 18th, 2026 @ 6pm: Injury Prevention: Why Athletes Get Injured @ Gear West
Dec 9th, 2026 @ 6pm: Winter Endurance Events and Gear @ Gear West
Jan 18th, 2027 @ 6pm: Gear: Skiing, Running & Triathlon @ PRG
Feb 15th, 2027 @ 6pm: Injuries and How to Treat Them @ PRG
Mar, 2027 (Date TBD): Goal Setting and Mindset Training @ Gear West
April, 2027 (Date TBD): Running Shoes: Design & Why it Matters @ Gear West
May, 2027 (Date TBD): Sports Nutrition Products @ PRG
June 2027 (Date TBD): Strength for Aging Female Athletes @ Gear West
July 2027 (Date TBD): “It Hurts. -But Can I keep Training?” @ Gear West
August 2027 (Date TBD): Viewers Choice Topic! @ PRG

Refer a Friend and Help Grow the PRG Community!

Step 1: Know about the referral deal!

• When you refer a friend to PRG, they start with their 1st Month FREE and Free Enrollment – as well as 2 free sessions w/ a coach to help them get their membership started.
• You get a FREE Merch Credit for any piece of PRG gear as a thank you from us!

Step 2: Invite your friends to check out PRG!

• You can pick-up a referral flyer from the top of the cubbies or by the front door to pass off to them, OR you can just let your referral know to let us know they were referred by you!

Download the PRG App

PRG has a brand new client app for members and clients!

• Manage your schedule
• Book appointments for run coaching, personal training, gait analysis and more!
• Sign-up for classes and check out upcoming group runs.
• Be the first to see PRG community updates.

Search “Performance Running Gym” in your app store.