The 10 Best Gels for Marathon Race Day
Toga's top 10 energy gels for marathon race day, ranked: carbs per gel, glucose-to-fructose ratio, sodium and caffeine for each, plus how to pick the right gel for your race fueling plan.
High-Carb Fueling for the Marathon
Why more carbs means faster marathons, the gut science behind taking 90+ grams per hour, how to train your gut to handle it, and the exact fueling plan I used to run 2:38 at Boston.
Marathon Training Plans Compared: Find Your Philosophy
Compare Higdon, Hansons, Pfitzinger, Daniels, Galloway, FIRST, 80/20 and more, and learn how to train with your preferred philosophy in Toga.
Time to Run Fast?
Ready or not, summer is over and fall marathons are here. Time to manifest.
Types of Running Workouts, Explained
From mile-speed reps and VO2 max intervals to threshold, marathon pace, and easy runs: what each workout is for, how it should feel, and classic examples.
Heat Training for Runners
Heat can raise the same blood markers runners chase at altitude — and you can train it sitting in a sauna. Here's what heat training actually is, the science behind it, the exact protocol I used in my buildup to a 2:38 marathon, and how to start safely with the minimum effective dose.
Boston Magic, Chicago Dreams
Reflections on the perfect race in Boston and plan for what's next on the road to OTQ (hint: Chicago)!
Countdown to Boston
T minus 7 days until redemption, aka the Boston Marathon comeback. Reflections and notes on my training and goals for the 2026 Boston Marathon.
Track Is Back
After a decade of injuries and a comeback surgery, I ran 16:49 for 5K on the track — and remembered what it felt like to dream big again.