TRAIL RUNNING
4 ways to run your workouts faster
So often we set limits for ourselves. We think we can only run up to a certain speed limit. We struggle to trust the body to run as fast and consistently as we might be able to. Sometimes, we don’t even accurately know our own limits. Here are some of the best ways to run…
Top tips for treadmill success
The treadmill, particularly uphill treadmill work, is becoming more prevalent among some of the top pro runners in the world.
5 running lessons I learned the hard way
The trail running (and road running) season is soon to be over. Here are five key lessons I’ve been reminded of this year.
Newsletter – Constructing your 2027 racing calendar
You may have already started thinking about 2027, without fully finishing the season still in existence. With registration deadlines and prices, this is often a necessity, ensuring you can claim a spot at your desired events. Here is what to consider when constructing your racing calendar in 2027.
Kalie McCrystal
It’s been almost two weeks since Kalie went missing on the Matterhorn. By now, we would have all hoped to have some form of an answer.
Like Hillary Gerardi said this week in City News, Kalie is symbolic for what so many trail runners aspire to be and dream of doing. The dream of…
Squamish 23K – Race Recap
This year, I made an intentional decision to go down in distance on the trails, working on fundamental speed and efficiency over total vertical gain, long training weekends, and all the extra layers that go into ultras. Along the way, I’ve relearned what I’ve always known: I’m much better when races get longer. This would…
Newsletter – Three things I do before and AFTER every run
The hallmark of a good runner lies within the ability to not only have good routines around the run itself, but within everything that surrounds it. Growing as an endurance athlete does not only happen within the repeated movement patterns of the activity itself, but within the adaptations that happen when the body stops moving.…
The training behind Laurence Laplante’s 3-hour marathon
Laurence’s consistency in training has been down to her own dedication to recovery and looking after herself; and three training tweaks within the last year. Here are the training approaches that helped Laurence to execute a 2:58 marathon PB, and a 3:02 day in Ottawa.
Inside Rachel Bolognone’s silver medal at Sulphur Springs 50K 🥈
Rachel just ran 4:58 for the Sulphur Springs 50K, landing on the podium! Here are the training approaches and self-belief strategies we adopted close to race day; and the lessons other runners can take away!
Trail des Collines 16K Recap
Normally when I finish a race, I’m jumping for joy (or limping through the airport with joy), excited to write a post-race recap of my experience. But truth be told, I’ve never wanted to pretend a race didn’t exist more.
Controversy over start-line access continues at Gorge Waterfalls 50K
Race organizers of the Gorge Waterfalls 30K granted special start-line access to Nike ACG athletes, raising questions about fairness and consistency in rule enforcement at one of North America’s premier trail events.
How different trail races handle shuttle buses to avoid rule-breaking
Gorge Waterfalls has kicked off with controversy to start their 2026 event, after ACG sent their athletes to the start-line early, ahead of the mandatory race shuttle buses. What initially seemed like a cheating scandal outside of the race organization’s control has quickly turned into one more about transparency and fairness, as Freetrail admitted on…
Nike ACG athletes granted alternate start-line access at Gorge Waterfalls 30K
Race organizers of the Gorge Waterfalls 30K granted special start-line access to Nike ACG athletes, raising questions about fairness and consistency in rule enforcement at one of North America’s premier trail events.
How to pass in a trail race
One of the best parts about racing is the chance to see where you stack up against other people. While the focus always needs to be on you and your race, the dynamics of racing against other people is often what can make racing memorable and fun. But it can sometimes be difficult to pass…
Newsletter – Do down weeks negatively affect fitness?
While we’d all love to have a consistent string of weeks where everything comes together perfectly and everything clicks into place; it’s never that easy to hold onto that success for months on end. It’s natural for a dip to occur. It’s good for a dip to occur.
Those super good weeks are only…
Newsletter: How much trail time do you really need for trail races?
In any sport, I’ve long been a proponent of “game-realistic training”. The notion is that you need to prepare for the specific demands of what the game actually looks like. When it comes to endurance sports, this becomes more complex. What we need to develop as athletes is a well-rounded skillset.
Run Ridge Run 25K – Recap
I’ve never been so close to not starting a race. Had it been the day earlier, or the two or three prior, I might not have. But I’m so glad I started this race, as it was one of my best in years.
Newsletter – Making the treadmill more fun!
The treadmill simply can’t compare to the thrill of running outdoors, enjoying nature, and the fun challenge of varying terrain. I enjoy treadmill workouts, but I don’t think I’d be alone in saying that I enjoy an outdoor workout ten times more in ideal conditions. With that, here are some of my top tips to…
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Weekly Newsletter – Adapting your training in the winter
As you approach the Christmas season and the year comes to a close, it’s normal to fall into a bit of a slump with training. Here is how to adapt your training and stay motivated over the holidays and winter season!
Weekly Newsletter: Giving yourself an off-season
Last Sunday, I concluded my season with a historic half marathon (literally called the Historic Half Marathon).
I think I’ve often looked at this year’s races as somewhere within the ‘B’ tier, with no standout results, no podium finishes and no ‘A+’ days.
I’m inevitably hungry for what’s to come in 2026 and to put…
Historic Half Marathon – Race Recap
I don’t know what it is with my body. Why it always chooses the week of a race to get sick. Racing while sick isn’t easy, but I also need to get better at being uncomfortable. Here is what I learned from Vancouver’s Historic Half Marathon.
Weekly Newsletter – The Strava metrics that actually matter
Recently, I’ve noticed a wonderful trend with my fitness. My heart rate has continued to lower by the month, both on easy runs and workouts. Faster paces are more manageable than they’ve been in years. Yet Strava has continuously shown a downward trajectory in my “Fitness”. It’s easy to see that this isn’t correct. But…
Weekly Newsletter – The best fitness stems from a variety of stimuli
My greatest transformation this year has been really loving running on flat ground again. Running on roads in particular (which, actually, aren’t flat at all where I live), and the flatter paths that I might have previously avoided. And it’s completely showed up in my fitness! Here is why you need a variety of work…
Weekly Newsletter – Dealing with low motivation
As the 2025 racing season comes to a close and the distant goals of next year feel oh so far away, it’s important to continously check on your moitvation levels and ensure that you’re in a good place for when training starts to get serious again. Here is how you can resolve feelings of low…
Trail Running & Marathon Coaching
I work with runners of all abilities, helping you take your potential to the next level, while enjoying your time on the trails (or roads!) in the process.
I work with athletes who podium the biggest races in Canada, to athletes finishing among the best in their age group, to athletes looking to complete their first 50K, marathon or trail race.
Meanwhile, I’m a top 1% worldwide athlete in the sport myself, working toward my own high-performance goals.
I want to help you to reach your goals, for an affordable price.
This includes…
✅ An adaptive training plan based on the realities of your life and your specific needs.
✅ Feedback and open dialogue on every single training run and race. Responsive communication via text or email whenever you need.
✅ North American specific knowledge ~ Helping you prepare for races across Canada and the United States.
✅ Proven success as an athlete & coach, providing expert insights into mentality, nutrition, recovery, and racing.
Why Rhys?
I come from a decade of coaching experience, and two decades of running experience at the high-end of the sport.
MENTAL SKILLS
Specializing in…
-> Positive psychology
-> Perfectionism
-> Confidence
-> Life outside of running
SPORTS PERFORMANCE
-> Speed development
-> Trail-specific development
-> Optimal training and optimal recovery strategies for your circumstances in life
Testimonials
Rhys has been such an awesome coach to work with! He’s super flexible and always quick to respond whenever I have questions or need to make changes. You can tell he genuinely cares about helping you succeed. I’m really grateful for all his help in reaching my goals for this season!
— Laurence L.
I am 56 years old, living in very flat Ontario. I only started running regularly in the summer of 2025. Prior to working with Rhys I had competed in just two 5K races. After 16 weeks of training, I ran the Mourne Skytrail and came third in my age group, beating my original goal by a full hour. Through a constant feedback loop in which I was able to give nuanced and accurate assessments of my running, Rhys was able to build an evolving plan that targeted my specific needs.
— Ivan L.
WEEKLY TRAINING PLAN, DAILY FEEDBACK
Not just a training plan, but one that adapts to your schedule, with daily feedback and communication. My aim is to help you grow closer to your true potential as a runner, while enjoying the process along the way, and connecting you with all the resources you need to succeed.
I WORK WITH…
✅ Professional and elite trail runners competing for podium finishes and national team places.
✅ Busy working professionals + parents with demanding schedules that still want to show up strong and reinforce their love of running.
✅ Post-collegiate athletes making the transition into road running or trail running.
✅ Athletes working toward their first 50K, marathon, or trail race.
Reach out to Rhys!
Think I can help? Reach out for a free ‘get started’ call.
You can also follow me and my work on social media:
