https://www.formulacompletefitness.com/blog daily 0.75 2020-05-20 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1499532414434-DKSCJVT2SGNGNE48Y2AT/blog%3F.jpg BLOG https://www.formulacompletefitness.com/blog/2020/5/20/success-story-paxton-henderson monthly 0.5 2020-05-20 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1590007768840-CR9YGG9R0NSDJS42J0I6/IMG-9622.jpg BLOG - Success Story: Paxton Henderson Paxton hitting 100 classes and getting serious results!! https://www.formulacompletefitness.com/blog/2020/5/9/success-story-scott-davis monthly 0.5 2020-05-12 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1589058462043-ZMRS0GTX36217JCBI0VH/IMG_0140%2B%25281%2529.jpg BLOG - Success Story: Scott Davis Just in case Scott didn’t know we were rooting for him. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1589058549995-0GM4VLVSOB2AFRYMHLQ6/IMG_0627%2B%25281%2529.jpg BLOG - Success Story: Scott Davis Scott crushing his first ultra on his own. #goals https://www.formulacompletefitness.com/blog/2020/5/5/success-story-kristin-daumer monthly 0.5 2020-05-05 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1588706764567-7DJ0JVUXE9AUECF5ZXL5/IMG_1868.jpg BLOG - Success Story: Kristin Daumer Kristin has discovered that running long can actually be fun and feel good! https://www.formulacompletefitness.com/blog/2020/3/7/rachel-booth monthly 0.5 2020-03-07 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1583601414541-ZR5LKH3TK7HEH4FP87SR/IMG-1401.jpg BLOG - Success Story: Rachel Booth Rachel “rocking out” in the Olympic Trials in Atlanta. https://www.formulacompletefitness.com/blog/2019/11/8/succes-story-sherry-johnson monthly 0.5 2019-11-12 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1573225551510-FORRLK1G5DBVUVVHA471/IMG_4689.jpg BLOG - Success Story: Sherry Johnson Celebrating with Tim after the 10K! https://www.formulacompletefitness.com/blog/2019/8/27/health-coaching-a-breath-of-fresh-air monthly 0.5 2019-10-22 https://www.formulacompletefitness.com/blog/2019/6/6/success-story-alex-de-jong monthly 0.5 2019-08-27 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1559840409228-3IR4C3SLPQEDBO5RAP40/image3.jpeg BLOG - Success Story: Alex DeJong Fitness is more fun with friends. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1559840478113-FQPTM7Z8JVSA37ZLVW3O/image2.jpeg BLOG - Success Story: Alex DeJong Post Charlottesville Ten Miler 2019. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1559840330773-3SW8TUWYPG5C3JYH36DG/Snapseed.jpg BLOG - Success Story: Alex DeJong Me celebrating running the marathon in my hometown of Pittsburgh! https://www.formulacompletefitness.com/blog/2019/5/6/success-story-lori-silvestri monthly 0.5 2019-08-30 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1557149154399-44UIMQUHJ76JENBCHC0E/IMG_20190407_145327_1730031.jpg BLOG - Success Story: Lori Silvestri https://www.formulacompletefitness.com/blog/2019/3/26/quick-hit-thoughts-with-pat-after-the-c10m monthly 0.5 2019-03-27 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1553629326591-DP0EPQNU4NC4QGX9OLY3/5c96ba83556d3.image.jpg BLOG - Quick-hit Thoughts with Pat After the Charlottesville 10 Miler Pat and Brittany, Oklahoma alums, top male/female overall at this year’s 10 miler, roommates. (Photo credit: M.A.C. Shurtleff for the Daily Progress) https://www.formulacompletefitness.com/blog/2019/3/6/2y7gmsl27u1u370srb1rqwmf9baqop monthly 0.5 2019-03-06 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1551890121659-9534CUE84HVN51JNT7KI/IMG_2029.jpeg BLOG - The Coach's Perspective Keeping close, careful watch. And liking what I see. https://www.formulacompletefitness.com/blog/2019/3/5/breaking-500-part-ii monthly 0.5 2019-08-30 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1551797985921-G05AY2V9TOR2ZCWIU1UU/IMG_2709.jpg BLOG - Breaking 5:00, Part II Going over the training plan, very studiously. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1551798226090-BV8JIG79AKOC4TM9TVIL/FormulaFitness0162.jpg BLOG - Breaking 5:00, Part II The author, being natural. https://www.formulacompletefitness.com/blog/2019/2/19/health-coaching monthly 0.5 2019-03-05 https://www.formulacompletefitness.com/blog/2018/12/3/success-story-mike-citro monthly 0.5 2019-03-05 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1543936392279-6KFVJNL3N7SJBPNLPEW3/IMG_4708.jpeg BLOG - Success Story: Mike Citro Mike and Ann celebrating Mike’s speedy Pepsi 10K in September. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1543936325296-L4OYN08590HJCU93KKGJ/Attachment-1.jpeg BLOG - Success Story: Mike Citro 26.2 and still cruising. https://www.formulacompletefitness.com/blog/2018/11/11/success-story-alyssa-godesky monthly 0.5 2019-03-05 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1541954220358-68PAE4RPPDQ3IMQ51AI4/IMG-3972.JPG BLOG - Success Story: Alyssa Godesky https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1541954511306-O02UEYDZC0PB7MCEP0UU/IMG_0034.jpeg BLOG - Success Story: Alyssa Godesky https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1541954570072-JEOZGBLFJ1TDUXG14V4S/mattmaikcarlyemily.JPG BLOG - Success Story: Alyssa Godesky https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1541954578677-9JWCPYGAUHEEVGA7LRMJ/IMG_8707.jpeg BLOG - Success Story: Alyssa Godesky https://www.formulacompletefitness.com/blog/2018/10/18/the-formula-nutrition-philosophy monthly 0.5 2019-03-05 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1540905561935-IILBFARYRBMTBWEPWRBT/DSC00498.jpg BLOG - The Formula Nutrition Philosophy https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1540905655518-DCP9H1ABVTNLLWA1D5ZY/DSC00453.jpg BLOG - The Formula Nutrition Philosophy https://www.formulacompletefitness.com/blog/2018/10/22/success-story-tim-johnson monthly 0.5 2018-11-11 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1540306763037-9SL07I41S7H65K3R50QH/IMG_4807.jpeg BLOG - Success Story: Tim Johnson Here I am celebrating my 200th class by matching with the boss lady. https://www.formulacompletefitness.com/blog/2018/10/22/success-story-heidi-gillenwater monthly 0.5 2018-11-11 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1540299283801-7D629VL95DF2LXHVD4F3/24059081_10155865503720480_8942547086236906424_n.jpg BLOG - Success Story: Heidi Gillenwater Me and the gang. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1540228478875-4TJYE75B00EP479N1LET/DSC-3146.jpg BLOG - Success Story: Heidi Gillenwater Here I am running in the Olympic Stadium last summer. Thanks to Formula I’m now “an Olympian”! https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1540229450007-3CLOY7A16E7ZYBFPX3QV/DF4BCB66-60DD-40D4-A25F-AC0E7B9DD71A.JPEG BLOG - Success Story: Heidi Gillenwater https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1540229462511-6C1NM3V214GP1AP9GKN2/3001A60B-C1F4-40D4-93F2-941CE9429D30.JPEG BLOG - Success Story: Heidi Gillenwater https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1540229473827-FYA17AGXGTWRAUBZZ164/E7531DB1-FC12-41D1-BFEE-B4421DFD9212.JPEG BLOG - Success Story: Heidi Gillenwater https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1540229485111-91DE343CABNKDXRP4EYB/BBF41762-4226-4E9A-9528-929C5928C7D9.JPEG BLOG - Success Story: Heidi Gillenwater https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1540229498841-3H3J96WE349TI961MD9O/06FE3F1D-502A-4251-B723-6274EB1A906E.JPEG BLOG - Success Story: Heidi Gillenwater https://www.formulacompletefitness.com/blog/2018/9/25/sprinting-off-the-line-meet-pat-gomez monthly 0.5 2018-09-28 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1538056382761-6GBCAC4KSFCCLSMI7YI3/IMG_0848.JPG BLOG - Get to Know Pat Gomez https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1538056301021-NOMWBSJN6LRA2IJ4792Z/Pat+OKC+Win.jpg BLOG - Get to Know Pat Gomez https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1538056582829-ZTLR4Z1F4ZAUYDKBI7UZ/Pat+Turkey+Tracks.jpg BLOG - Get to Know Pat Gomez https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1538056443268-L8TQQB839XBLJM0KSSN8/688405_258683258_XLarge.jpg BLOG - Get to Know Pat Gomez https://www.formulacompletefitness.com/blog/2018/9/11/51880-part-i monthly 0.5 2018-09-13 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1536779615173-F5ZERT2KQVM9MSRP3MSQ/39521760_10214650635732263_1079705386090496000_o.jpg BLOG - Breaking 5:00, Part I I’ve stretched things out a tad since then. Photo credit: Dave Krovetz https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1536779738203-9K5G4OVP6T6QPVUMQ9UL/17388977_1447884178597438_457495613442526081_o.jpg BLOG - Breaking 5:00, Part I Celebrating my first sub-70 minute 10 Miler with Ma Walsh. https://www.formulacompletefitness.com/blog/2018/9/5/good-for-the-body-good-for-the-brain monthly 0.5 2018-09-06 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1536197990604-DFW6T5EX1AELEJU72N1E/IMG_1685.JPG BLOG - Good for the Body, Good for the Brain https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1536198221760-CA66I9CGPEYZYMCW904J/FormulaStudioShot-68.jpg BLOG - Good for the Body, Good for the Brain See? https://www.formulacompletefitness.com/blog/2018/8/30/why-marathon-runners-should-strength-train monthly 0.5 2018-09-03 https://www.formulacompletefitness.com/blog/2018/8/22/succes-story-samantha-miller monthly 0.5 2018-11-11 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1534953893014-IB6SMAS21GNF70QVBP6Q/smiller2.jpg BLOG - Succes Story: Samantha Miller Things get serious on 80s night. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1534953962847-TCMLVBSJ5IKJW2P7XMYP/smiller1.jpg BLOG - Succes Story: Samantha Miller Sam and Liza taking up residence in PR City, USA https://www.formulacompletefitness.com/blog/2018/3/10/strength-training-for-runners monthly 0.5 2018-09-03 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1534860233843-XUUQ5KR7Z0KG0JQ82ZNK/FormulaStudioShot-116.jpg BLOG - Strength Training for Runners Photo credit: Dana Thiele https://www.formulacompletefitness.com/blog/2018/8/10/success-story-david-sale monthly 0.5 2018-11-11 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1533901060552-HMLHSW0VNUZW7ZE70IOV/IMG_1568.JPG BLOG - Success Story: David Sale https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1533900941027-UXOXUYE5YJKP63FB4065/IMG_1685.JPG BLOG - Success Story: David Sale https://www.formulacompletefitness.com/blog/2018/8/9/single-leg-balance-with-emily monthly 0.5 2018-08-10 https://www.formulacompletefitness.com/blog/2018/8/6/3d93phtcficpsfb3ftd9g1x52krdsy monthly 0.5 2018-08-07 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1533576488832-GY7668WK3UEB1A0H09AL/FormulaStudioShot-98.jpg BLOG - Mine Aren't Your Average Fitness Goals https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1533575936538-YK164HPVBUWA6R9B741U/FormulaStudioShot-94.jpg BLOG - Mine Aren't Your Average Fitness Goals https://www.formulacompletefitness.com/blog/2018/7/2/what-strength-training-has-done-for-me monthly 0.5 2018-09-03 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1530541354632-S05DP5E3TQXDGWXBI36E/10599410_952001588148304_6891338483136892616_n.jpg BLOG - What Strength Training Has Done For Me Powering through the Oklahoma heat in 2014. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1530541438514-0KNMA9BBWW2YBU9BOQEW/IMG-0363.JPG BLOG - What Strength Training Has Done For Me Hitting the water jump at the Penn Relays in 2015. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1530542161222-2JD1U79W200DFXNM80MI/big+tens+jr+year.jpg BLOG - What Strength Training Has Done For Me 1500 Meter final at the Big 10 Championships in 2007. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1530541222520-1ZFUAAOG0NYB3TGHAOVA/18864.jpg BLOG - What Strength Training Has Done For Me My early days in the 800M. "Go out hard and try to hang on." https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1530541498925-Q2AJAWC81UZ136RRTSDF/FormulaStudioShot-182.jpg BLOG - What Strength Training Has Done For Me Consistent strength training = happier running. https://www.formulacompletefitness.com/blog/2018/5/21/lactate-threshold-testing monthly 0.5 2019-08-30 https://www.formulacompletefitness.com/blog/2018/4/25/quick-hit-thoughts-with-jason-after-the-c10m monthly 0.5 2018-05-02 https://www.formulacompletefitness.com/blog/2018/4/13/climbing-the-ladder-part-iv-unbridled-success monthly 0.5 2018-07-02 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1524664427353-1RLL7ZLQXC4VXYAGZVO8/76310868-C10M-RS-Mile9-5560.jpg BLOG - Climbing the Ladder Part IV: Unbridled Success Cool as a cucumber at the finish line. Photo credit: Rick Stillings Event Photography (rickstillings.com) https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1524665028174-N6EIFTYPB59SPHJHC6DL/IMG_2265.jpg BLOG - Climbing the Ladder Part IV: Unbridled Success https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1524063254644-W247ERLA8YN16EHT5R27/IMG_2666.jpeg BLOG - Climbing the Ladder Part IV: Unbridled Success Our young hero celebrating after strong performance at the Monument Avenue 10k. https://www.formulacompletefitness.com/blog/2018/4/11/success-story-wendy-harper monthly 0.5 2018-08-13 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1523453070759-DD4NRJURA30SMIBC5YEV/IMG_1550.JPG BLOG - Success Story: Wendy Harper https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1523454341456-DVPSCLSNBQCH9KFO8AHQ/IMG_1557.PNG BLOG - Success Story: Wendy Harper https://www.formulacompletefitness.com/blog/2018/3/22/runners-love-yoga monthly 0.5 2018-03-22 https://www.formulacompletefitness.com/blog/2018/2/28/climbing-the-ladder-part-iii-life-intervenes monthly 0.5 2018-11-11 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1519915803666-WRZLQSVMVTNHBRTLRIMW/IMG_1252.JPG BLOG - Climbing the Ladder Part III: Life Intervenes Look how happy he looks! https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1519916174823-GT5BP6O4AS6S43GZEHR4/IMG_6699.JPG BLOG - Climbing the Ladder Part III: Life Intervenes He worked hard in Jason's 5:45 Focus, but not TOO hard. https://www.formulacompletefitness.com/blog/2018/1/17/jason-on-consistency monthly 0.5 2018-01-17 https://www.formulacompletefitness.com/blog/2017/12/21/anns-fab-five-hip-stretches monthly 0.5 2017-12-21 https://www.formulacompletefitness.com/blog/2017/7/1/how-to-fuel monthly 0.5 2017-12-09 https://www.formulacompletefitness.com/blog/2017/12/1/fitness-meal-plan-vby-vie monthly 0.5 2017-12-13 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1512404211214-LGT7OD67KCDRT8X65IXB/Lyns7.jpg BLOG - Formula Meal Plan by Vie! Meal Plan by lynsie@getvie.com https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1512404631814-2WPQLFI7ASKL7WC69UWS/Vie_Inverted.jpg BLOG - Formula Meal Plan by Vie! https://www.formulacompletefitness.com/blog/2017/10/9/incorporating-formula-classes-into-your-race-training monthly 0.5 2017-12-14 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1507559448566-Q1B5VXC8WJJYTTTEDVNW/IMG_0894.JPG BLOG - Incorporating Formula Classes Into Your Race Training https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1507655519695-MYBWZRLW1VMBSRCXOL6L/IMG_1248.JPG BLOG - Incorporating Formula Classes Into Your Race Training https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1507559550218-BVJ1MOHE77SXGE73DRYI/IMG_1013.JPG BLOG - Incorporating Formula Classes Into Your Race Training https://www.formulacompletefitness.com/blog/2017/8/18/climbing-the-ladder-ii-pr-city-usa monthly 0.5 2017-10-04 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1507126639372-MP2F0DLNHRR4VQYGWO9S/image1.JPG BLOG - Climbing the Ladder II: PR City, USA Another barrier broken! https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1507125920956-RSUSE8AXAIL5SUL9FEZH/IMG_1254.JPG BLOG - Climbing the Ladder II: PR City, USA Always recover properly. https://www.formulacompletefitness.com/blog/2017/5/26/the-benefits-of-woodway-treadmill-training monthly 0.5 2019-03-05 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1503058314392-EGD6T6ZD4TXP1VH4YQQK/FullSizeRender.jpg BLOG - The Benefits of Woodway Treadmill Training One of my former stud athletes at Cal, Chelsea Sodaro using the Woodway for incline work. Chelsea has personal bests of 4:30 in the mile, 8:47 for 3k, and 15:10 for 5k. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1503058717630-Z75U8ETSXY4GFF8E282X/FullSizeRender-2.jpg BLOG - The Benefits of Woodway Treadmill Training You know it's a good workout when you take a moment like this... https://www.formulacompletefitness.com/blog/2017/8/2/functional-fitness-for-runners-and-why-its-important monthly 0.5 2017-08-15 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1502804135562-X97LLMDU53KAPDILRAQ8/image-asset.jpeg BLOG - Functional Fitness for Runners and Why it’s Important Jon works on his balance, posterior-chain strength, and form at the same time. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1501857871914-S255F7F0J078TZHY1CI1/image-asset.jpeg BLOG - Functional Fitness for Runners and Why it’s Important Some very serious, very professional folks demonstrating functional strength training on the Fitbench. https://www.formulacompletefitness.com/blog/2017/7/18/climbing-the-ladder-a-local-athlete-begins-life-with-formula monthly 0.5 2017-11-15 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1500397308344-ZR4031TBM8Q6RLNA0E6N/image-asset.jpeg BLOG - Climbing the Ladder: Ken Begins Life with Formula Ken passes a competitor, the author of the Declaration of Independence, and a Secret Society in one fell swoop. (Photo by Natalie Krovetz, http://nkrovetz.zenfolio.com/contact.html) https://www.formulacompletefitness.com/blog/2017/7/21/life-on-the-run-a-conversation-with-formula-founder-jason-dunn monthly 0.5 2017-07-23 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1500671334468-56EO2FNODA3WGVAP0HEF/IMG_0826.JPG BLOG - Life on the Run: A Conversation with Formula Founder Jason Dunn A framed spike bag from UVA's Seven Society, presented to Jason on the occasion of his Cavaliers winning the ACC Cross Country Title. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1500674015165-8NONJ4UBBPL3D47L6IT8/image-asset.jpeg BLOG - Life on the Run: A Conversation with Formula Founder Jason Dunn Jason (489) and his cumulative experience are a literal blur in the foreground as the young(er) bucks try to keep up. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1500670268123-4GO4OC4A2PRAWLM4SF74/CDwinning5Kpac12.JPG BLOG - Life on the Run: A Conversation with Formula Founder Jason Dunn Chris Derrick, one of Jason's standouts at Stanford, taking first place at the 2012 Pac-12 5,000m Championship. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1500671367397-L0WOM3IPOLFQW1MF0TSP/IMG_0825.JPG BLOG - Life on the Run: A Conversation with Formula Founder Jason Dunn "The talent and camaraderie exemplified by the Men's team allowed for this success and will undoubtedly engender lasting achievement in seasons to come." https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1500673720144-S8GZFCQPV2YYIMYRMJW7/image-asset.jpeg BLOG - Life on the Run: A Conversation with Formula Founder Jason Dunn Jason on the "Grady Plunge" of the C10M. Remember those guys that were hot on his heels in the earlier photo? Neither does Jason. https://www.formulacompletefitness.com/blog/2017/5/26/leveling-up-an-interview-with-coach-ann-on-training-for-and-winning-the-charlottesville-ten-miler monthly 0.5 2017-07-14 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1499279071465-FL5855H8TP29O69C8BUI/image-asset.jpeg BLOG - Leveling Up: A Conversation with Formula Founder Ann Dunn on Training for (and winning) the Charlottesville Ten Miler With Rachel (number 6) hot on her heels, Ann (number 5) goes into "miler mode." https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1499279401334-O4FV78BPMLLTV0V3I6A6/881A3168.JPG BLOG - Leveling Up: A Conversation with Formula Founder Ann Dunn on Training for (and winning) the Charlottesville Ten Miler Ann, passing some dude, winning the race, "looking ridiculous." https://www.formulacompletefitness.com/blog/2017/6/18/success-story-walker-and-erica-hannan monthly 0.5 2018-11-11 https://www.formulacompletefitness.com/blog/2017/6/23/success-story-lauren-marsh monthly 0.5 2018-11-11 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1499703252882-4U67PLM6COG9YBT6JQZC/image-asset.jpeg BLOG - Success Story: Lauren Powers "While the numbers speak for themselves – I shed twenty pounds and improved my half marathon time by over a minute per mile –I am most proud of the physical and mental transformation Ann helped me achieve with respect to my approach to fitness." -Lauren Marsh UVA Business School Grad 2017 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1500396747832-36XNUNN7TNUDGL2V05FV/image-asset.jpeg BLOG - Success Story: Lauren Powers https://www.formulacompletefitness.com/blog/category/Formula+Race+Training monthly 0.5 https://www.formulacompletefitness.com/blog/category/Formula+Nutrition monthly 0.5 https://www.formulacompletefitness.com/blog/category/Race+Training monthly 0.5 https://www.formulacompletefitness.com/blog/category/Success+Stories monthly 0.5 https://www.formulacompletefitness.com/blog/category/Formula+Conversations monthly 0.5 https://www.formulacompletefitness.com/blog/category/Functional+Strength monthly 0.5 https://www.formulacompletefitness.com/blog/category/Functional+Fitness monthly 0.5 https://www.formulacompletefitness.com/blog/category/Formula+Coaching monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Formula+Race+Training monthly 0.5 https://www.formulacompletefitness.com/blog/tag/UVA+Cross+Country monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Coaching monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Wellness monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Mental+Health monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Mind+Body+Balance monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Richmond+Marathon monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Success+Stories monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Setting+Goals monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Healthy+Lifestyle monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Runners+Love+Yoga monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Lactate+Threshold monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Boston+Marathon monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Formula+Racing monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Nutrition monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Healthy+Habits monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Online+Coaching monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Strength+Stamina+Function monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Work+Life+Balance monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Marathon+Training monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Health+Coaching monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Self+Improvement monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Running monthly 0.5 https://www.formulacompletefitness.com/blog/tag/cherry+blossom+ten+miler monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Charlottesville+10+Miler monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Ken+Climbs+the+Ladder monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Level+Up monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Functional+Strength monthly 0.5 https://www.formulacompletefitness.com/blog/tag/Self+Care monthly 0.5 https://www.formulacompletefitness.com/book-a-class daily 0.75 2020-04-01 https://www.formulacompletefitness.com/team daily 0.75 2023-08-01 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/6d4bb3da-3b72-4821-a3f5-76eb7eebe55f/FormulaFitness0420.jpg OUR STORY https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/5b4b2c06-22d4-4550-95ee-6e7c6d8a80bd/IMG-2627.JPG OUR STORY https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1628106246946-QZV60GHAK3C4TEFOTTAF/FormulaFun-091.jpg OUR STORY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1551709172398-T9TE1KK0C27P2AWSE85A/FormulaFitness0024.jpg OUR STORY https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1628107760249-WHOJ2VQIDTYUBN7IOVBM/FormulaFitness0259.jpg OUR STORY https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/979a8547-db2b-40bf-bd71-71a018c49d9e/IMG-1997.jpg OUR STORY https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1495589990604-BLQKR64N2PKZ3U9NDLXR/Formula_Fitness.png OUR STORY https://www.formulacompletefitness.com/hire-us daily 1.0 2023-08-01 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1633980738558-VQQKLRVLXHHA6IZZFM91/Screen+Shot+2021-10-11+at+3.24.30+PM.png HOME https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1633980724247-Z6KQ8XLMSOHG4GIRNZF3/Screen+Shot+2021-10-11+at+3.20.32+PM.png HOME https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1633983130060-9I663BX0UNIN43V05VEL/Formula2019Summer0116.jpeg HOME https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1682887777971-YC0WWGYALN5MS2MX8ORI/FormulaNewMay-313.jpg HOME https://www.formulacompletefitness.com/faq daily 0.75 2019-08-30 https://www.formulacompletefitness.com/success-stories daily 0.75 2020-05-20 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1590010155742-JXYQVHG8IO2AED92KDKY/AD9D1CE3-D42E-454E-B3E3-34694F7111AB.JPG SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1590010351579-KLGL8KNNA86JSF39L2T2/IMG_0224.jpeg SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1557150780693-13T66B1QWAFGQIHH0810/Resized_20190407_070447_40890031.jpg SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1543971660797-BL1ZUPEYQ5SCR6QCY5WO/image-asset.jpeg SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1540403740649-BVQ8Z6KB4X3MDHM5778P/IMG_5002.jpeg SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1535374501840-Y4XZ7HJ0V8ZJ9ZLOKL6V/smiller1.jpg SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1523460773413-K2CJ526RN0YZL58CAJT6/IMG_1550.JPG SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1541963345092-88LEICTR5L16Z1CMH8M1/IMG-3974.JPG SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1540301496466-UDHPA7GQ36KHZ125E7IQ/06FE3F1D-502A-4251-B723-6274EB1A906E.JPEG SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1497806533235-DBQYUPSL11XPDZJ9Z4PN/Hannan+pic.jpg SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1559841489397-ZTTOL2OBZ3X89UZL3C9X/Snapseed.jpg SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1499206273716-6SOYYLR1C7V0OFJWD23I/Lauren_Marsh+cover+photo.jpg SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1590010922875-GY6PL6BTSVK0661VHHAK/Screen+Shot+2020-05-20+at+5.41.21+PM.png SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1534171893939-PYVJD88NON3GJ72I334Y/IMG_0808.JPG SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1573242126584-HD801P372W47NSTMXS9S/IMG_8649.jpeg SUCCESS STORIES https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1590009984323-5HUPHI8VVTJOG2G9PWJE/Screen+Shot+2020-05-20+at+5.26.10+PM.png SUCCESS STORIES https://www.formulacompletefitness.com/new-page-2 daily 0.75 2017-05-26 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1495810362641-3NJ8O48C58OPRWLVMUD6/avatar-placeholder.png Success Stories https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1495810345717-ZP07KESYHUGIXOWPWKM9/avatar-placeholder.png Success Stories https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1495810355478-6LRITSRYOVCUJKQEH3X8/avatar-placeholder.png Success Stories https://www.formulacompletefitness.com/our-classes daily 0.75 2024-05-20 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1511705136472-8548VNWH6ISKTXOIOYZE/IMG-1991.PNG OUR CLASSES - EQUILIBRIUM 45 minutes alternating between two 22-minute blocks of intervals on our high-performance Woodway treadmills and 22 minutes of strength training at the Fitbench. This total-body workout is designed to build lean muscle, improve function, and build aerobic capacity. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/fdf7095b-adfa-4481-9c99-7efeb1b656a5/noun-system-3610314.png OUR CLASSES - FUNCTIONAL MOBILITY For optimal function, mobility training is the perfect complement to strength and cardiovascular training. Train your joints through a full range of motion with a combination of passive stretching, active stretches, and stretching with added resistance (45 minutes). https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/cebf3570-5630-4929-81d8-74a4a8683135/noun-performance-1318474.png OUR CLASSES - PERFORMANCE STRENGTH Periodized small group strength training. Explore more complex movements, heavier lifts, advanced core strength and special strength. Can also be made by appointment (45-60 minutes). https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1533225887286-D9T4MSFGDTW6QBZ05XMJ/noun_Strong+Arm_207654_000000.png OUR CLASSES - FLEX & SMALL GROUP STRENGTH 45 minutes of functional strength and mobility training designed to increase metabolism, build lean muscle mass, and improve posture and balance. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1511705291203-Y9ELWL5RSCHQV89J8RLO/IMG-1992.PNG OUR CLASSES - FOCUS 45 minutes of carefully designed tempo and interval running on our high-performance Woodways. This workout is designed to increase cardiac output (strength and stamina) while reducing the impact of flat-land running on the body. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1548606914757-GDTSU6ZLYNGYOO8ZHRHP/noun_flow_1622762_000000.png OUR CLASSES - FLOW & FLOW 45 20 minutes of mindful, moderate running on our high-performance Woodway treadmills followed by 25 minutes of yoga and mobility designed to increase your range of motion and support healthy muscle tissue and joints. Flow 45 is a full 45 minutes of yoga. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1534263555041-URE7YQK52IO7J651UKZS/IMG_1885.JPG OUR CLASSES https://www.formulacompletefitness.com/our-studio daily 0.75 2019-07-24 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1513206572014-SWUG0AKMPVR5R4LKW6G2/BStorerPhoto_HR_04.jpg OUR STUDIO https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1513206572778-HC5ZQC2LZZ4Z7J2ZEZVB/BStorerPhoto_HR_16.jpg OUR STUDIO https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1513206599898-A0Q3XL5YMJ7PAQ0Z3ZSU/BStorerPhoto_HR_10.jpg OUR STUDIO https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1563983752458-ATNBGY9I2FX7UO4OBH1P/uJ9MjOAmT%2BamiqFHCqbcUw.jpg OUR STUDIO https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1549583821772-1FGSXPKRG8ZF62HNWZH6/IMG-5476.JPG OUR STUDIO https://www.formulacompletefitness.com/new-page-1 daily 0.75 2025-05-29 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1549583881645-D63M78X4LWQVJG6X961Q/IMG-3946.JPG PRICING https://www.formulacompletefitness.com/first-timers daily 0.75 2024-10-23 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1563987446196-5ABEP85YMU0A039LCMPY/IMG_2607.JPG FIRST TIMERS https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1563987338910-O9CLAN67IG139DK43L9S/IMG_2609.JPG FIRST TIMERS https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1563987735443-7T4L46GPV2E8M8J0XRS2/uJ9MjOAmT%2BamiqFHCqbcUw.jpg FIRST TIMERS https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1563985524320-Y4CTBX34MCK5GMJ7LNIE/IMG_2608.JPG FIRST TIMERS https://www.formulacompletefitness.com/run-coaching daily 0.75 2023-04-30 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1641238717390-HLOMSM5UHN8KXG4HNSKB/IMG-3282.jpg Run Coaching https://www.formulacompletefitness.com/personal-training-1 daily 0.75 2023-04-29 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/1572288168153-EFRP10Z8YT2VYG7651I7/IMG_1104.jpeg Personal Training https://www.formulacompletefitness.com/formula-track-club daily 0.75 2024-08-08 https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/e6cbd813-ae91-4028-959c-e13637f04bc1/75136.jpg FORMULA TRACK CLUB - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/065dfb10-68a3-4a57-8f66-8fcf50598b66/IMG_2800.jpg FORMULA TRACK CLUB - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5910607e6b8f5b01a712ac2d/a48a8c56-9088-437e-9e3c-21bfb19af937/69184.jpg FORMULA TRACK CLUB - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.formulacompletefitness.com/read-me daily 0.75 2025-05-12 https://images.squarespace-cdn.com/content/v1/5310cef7e4b08602cbfa36bf/1412689652885-P9TPK298WCTZU748L0SG/Lifestyle03.jpg Read Me