Laura Lee McIntyre
Jake Hegge listened to my running goals, learned about my past history, and tailored a marathon training program that capitalized on my strengths and systematically addressed my weaknesses. Jake challenged me to get out of my comfort zone and asked of me what he knew I was capable of (but I had my doubts). I ran on multiple surfaces, completed varied workouts, and incorporated some targeted strength training into my regime. Moreover, he altered my plan based on my performance and other “life factors” (travel, kids, busy job, etc.). Jake’s coaching was responsive, tailored, and challenging. While working with Jake I got an 8-min PR on my marathon and qualified for Boston with 5 minutes to spare. Thanks to Jake I ran a 3:39:55 at the Vancouver USA Marathon in June 2016. I feel transformed as a runner and am ready for my next challenge.
My name is Diane, and I am a 50 year old newer, but enthusiastic trail runner.
I have struggled somewhat with asthma and general training direction. I connected with Jake because I believed he could help me accomplish some of my running goals. Chief goal was the Tushar marathon, a beast of a race with 7,800 feet of climbing and summiting a mountain over 12,000 feet. It averages 10,000 feet of elevation and has a 12 hour cutoff.
Jake performed a gait analysis and started me on a schedule based on my goals and my current fitness. He recommended some adjustments, and also I saw him a couple times for manipulations and dry needling etc. that really seemed to help fix my issues. From that he created a system of intervals, strength training, power hiking, and intermediary races/checkpoints to help measure my progress. These were Grandmas Marathon, Ice Age 50k, and DWD Devil's Lake trail marathon.
He was always available to answer questions, make changes based on training results, and give encouragement. I learned the correct way to go up and down hills and tips to go faster. The finishing touch was a tailored-for-me race plan which helped me prepare mentally for only having 3 aid stations, and he believed I could do it.
Finishing that race was my proudest moment as a runner. I could not have done it without Jake's help. I had no breathing issues and my legs were not even sore. Now that is an awesome job coaching.
Jake has been coaching me in my transition from road marathons to trail ultras. My weekly workouts cover everything from strength training to recovery, and are customized to meet my fitness and lifestyle goals. He plans my schedule to accommodate work, trips and training races. Jake pushes me within my physical limits, but beyond my comfort zone, and that's exactly what I asked for. I finish workouts feeling strong and confident. Jake's Physical Therapy knowledge was instrumental in helping me train through/rehab an injury and make it to the starting line in Boston. His education and personal experiences make his coaching services a total package. Over the past few months I have completed numerous races including a 10k PR during a tough training week, a 4 minute half marathon PR, the Boston Marathon, and a 41 minute 50 mile PR (on a much tougher course) at the Ice Age Trail 50.
La Crosse, WI
My name is Michelle Wanders, I am a 46-year old mother of three teenage daughters, volunteer and work part-time at our family business. I started running 12 years ago to do something for myself, to gain some fitness and to meet friends wanting the same. After I started running my goal was to finish a marathon. I did that in 2008. My new goal became to run a Boston qualifying marathon. In 2010, I ran another and fell short by 14 minutes. The next five years I struggled with a variety of health issues that made my goal seem so far away. Eventually, I was able to get healthy again and started on my training. With time I realized I could train all I wanted, but if I didn’t train differently than in the past, I couldn’t expect different results. So I decided to look for a coach, someone who had the expertise to train me to get results I wanted.
Jake was that person. Not only is he an elite endurance runner himself, but he holds a degree in Exercise & Sport Science and a doctorate in Physical Therapy. He developed a custom plan for me based on my fitness. I never developed any injuries, and rarely was I sore after taxing workouts. He challenged me and knew when to push hard and when to back off. I won’t lie, some of his workouts seemed out of reach to me. But I was proved wrong! It was those very workouts that made me so much stronger physically and mentality.
This Fall I completed the Lakefront Marathon in 3:43:29. Seventeen minutes faster that my last marathon six years previously. I BQ-ed with more than 11 minutes to spare. I was thrilled! I have no doubt I have Jake to thank for helping me realize my goals.
My next dream is to run Boston in 2018 and requalify. I look forward working with Jake to do just that! I strongly recommend Jake to you if you have personal running goals to reach.
La Crosse, WI
When I started working with Jake I was coming off an injury that had prevented me from running for a couple months. This was especially troubling because I had a huge goal looming over me. I was planning on running a hundred mile ultra-marathon in a few months. Jake reassured me that he thought I would be ready considering the strong base I had. He helped me first by working on my injuries. This helped so much. He gave me a series of stretches and exercises to do to strengthen my weak spots. He analyzed my running form and gave me tips on how to tweak my technique. Most of all he gave me confidence that I was on a positive and healthy track. I started following a training schedule that he set up for me making changes as needed based on how my body was responding. We started out slowly and began increasing time and distance with my running. I did a good deal of cross training as well. This was something I hadn’t been doing a lot of, but it was and is a great benefit. We met often so he could get updates on how I was doing. When my event was getting closer we met more often so he could give me tips and strategies for the race. I ended up doing the ultra (though did 50 miles instead of 100). I was happy that I was able to do the race at all…considering a few months earlier I was worried I would never run again.
Jake sincerely cares about the people he works with. His first priority is making sure your body is healthy and strong. He truly listens and respects all ideas, questions and goals. He gives helpful, professional advice. He gives you a sense of confidence and well-being. It is a wonderful experience working with Jake. I have referred friends and continue to do so. Thank you Jake for your help, patience, understanding and knowledge.
I first started going to Jake when I was having some recurring injury problems, and suffering from burnout and flat to slowing race times. I was on the edge of over-training syndrome, and not really enjoying trail running as much as I used to. My only goal with Jake was to enjoy running again, and see if I could be the best that I could be. Jake has helped me push much harder than I ever have before without having to do high mileage weeks like I used too. I enjoy all my runs now, even though some can be really challenging. I now have much more time for other things in my life besides running. I am much stronger now than before and whenever some little niggle starts to appear Jake has been able to come up with a solution that stops it from becoming a game changing injury. It took some getting used to at first as I used to finish one race, and the next day I would be training for the next one. With Jake I have found the importance of downtime and rest. I realized that before when I was out running after a hard race, that I really still had soreness that I was running through. This makes me think that Jake knows my body better than I do. I have gone from running 80-100 miles a week with scattered results, to doing only 50-70 miles a week with great results. I have gotten a PR on the last 2 repeat ultra's that I have done and done a couple new ones with great results. Being 53 years old and being able to be the top 3 finisher at some races is a great achievement, and that was after only a few months of working with Jake. I have recommended Jake to all of my friends that have experienced injury or burnout, or just looking for better results than the same old same old. Starting the 2017 season I feel much stronger than last year, and I have full confidence in Jake's ability to give me the best plan that fits my needs for each of my events. I am looking forward to whatever the new year brings in the way of challenging ultra marathons, and most of all it will be fun.
St. Paul, MN
My name is Julio Salazar. I am a 48 year old male. In May of 2015 I ran across the State of Minnesota, all 240 miles/34 miles per day. During 2015 I paced a few runners to their first 100 mile finishes- averaging 40+ miles of pacing. I even helped to pace Michael to a second place at the Superior 100 race. In May of 2016 I ran 150 miles (out of 300 miles) across the State of Wisconsin and a week later completed the Keys 100 run in Florida, one of the hottest races in the country. In September of 2016, I completed the Stagecoach 100 run in Flagstaff, AZ, and two weeks later I completed Wild Duluth 50k. Also, during 2016 I helped a few runners to complete their 100 mile races, averaging 40 miles of pacing. And this is just since 2015.
You'd think that I am a decent runner with some knowledge, right? Well, in a way I can be. However, in 2017 I decided to train to get back to top performance and be able to complete a 500+ mile journey in the summer of 2018. In order to complete such adventure I am going to require the best possible training plan and support I can get anywhere, with a coach who understands a lot more than just putting on the miles. I'm going to need someone who I can trust 100% with my body as well, and is not afraid of pushing me when needed. And there is no one else I can think of better than Michael Borst. In the last 2 months since working with Michael, I have noticed such a positive improvement in myself. Anyone can put on a pair of sneakers on and start running. But, to run properly and see positive results work with Mike.
I am new to trail running, about 1 1/2 years into it now. My previous running experience was in Duathlons and 5/10k's. Never really did too much training for them except the occasional run or bike ride. I decided one day that I would start running trails just to change things up a little, never really having any goals in mind. Then I heard about the Hixon 50/25k run and thought..."well, there's a goal"! I had never run farther then 10 miles but I figured adding 5 more would not be that tough, so I signed up for the 25k. Well, my finish time and my broken body told me I was wrong! I continued to run trails, again, with no real structure. I started working with Jake about 3 months before the next Hixon 50/25k. He worked my program around my needs (I travel for work and it gets a little tough). He mixes in long runs, short runs, speed work, hill work and strength training. He pushes me enough through the workouts, but not so much that I get injured or frustrated. His basic mantra is "enjoy the experience". I ran my race again after working with him for only 3 months and was able to cut 40 min off of my finishing time! I am now training for my first ultra, a 17 miler, 2 trail marathons and a 25k for this year and will be working on more ultras for next year starting with the Behind the Rocks Ultra in Moab. Jake's elite status as an endurance runner, makes it even more enjoyable to work with him. He knows what it takes to succeed!!! The added bonus to all this is that Jake holds a degree in Exercise & Sports Science and a doctorate in Physical Therapy. If a nagging injury flares up, Jake can take care of it and make sure you are not further injuring yourself. Working with Jake has absolutely made a huge difference in my running. I am glad he has helped me make the transformation to trail running!
I have been with Trail Transformations for a little over a year now and am extremely happy with the results. I told Jake there are two things that I would like to do, first and foremost run injury free and secondly qualify for Boston. He created a personal plan for me that fit not only my physically demanding schedule at work but my busy home life as well. After 4 months I shaved more than 10 minutes off my marathon time to qualify for Boston. With his plan I have not only run more miles and harder workouts, I have been injury free for the whole time I have run with him. I found that with Jake it is not a rubber stamp workout, but a schedule made specifically for me and my life.
Thank you Trail Transformation!!!
After things didn't work out with a previous coach, I started working with Jake in June with the goal of completing the Superior 100 mile trail race in September. I was dealing with a foot injury that wasn’t healing, and at the time I wondered if it would be worth it to switch to a new coach with only 3 months of training left before the race. I can’t express enough how much benefit I got out of those 3 months.
Jake planned specific workouts for the trails in my area and had me doing many different things like speedwork and hill repeats. He gave specific exercises and advice for healing my foot, and then slowly built up the mileage. He even told me “no” when I asked if I could run further on certain days, which ended up being the best decision for recovery. I never hit a point that I was dreading my workouts because he mixed them up and kept them fun. I had many other big life events happen during that time frame, and Jake’s plan gave me the confidence to do my training and then spend no extra time worrying about whether I was doing enough to reach my goal, so that I could concentrate on everything else going on in my life at that time.
In September 2017 I ran the Superior 100. As an unexpected bonus, I came in 6th in the women’s division. I felt great pretty much the entire race and had enough left to finish strong at the end. I wouldn't have had that success without the advice and plan that Jake provided. Having him as a coach was the best decision I made for that race and I'd recommend his coaching services to anybody!
I started working with Jake in March 2017. My goals for the year were to stay injury-free and run the Superior 50k, Bighorn 52 mile, and the Twin Cities Marathon. As a coach and PT, Jake seemed like the right person to help me achieve my goals.
When we started working together, I was only running up to 7 miles on my long runs, with walk breaks every 10 minutes to manage some hip soreness. I was intimidated by running at a 9-minute mile pace. Jake did a video gait assessment and recommended stretches and strength exercises to resolve the hip issues. He set up workouts that pushed me out of my comfort zone and had me running much faster than I thought I could. He also managed to design a training plan around my full schedule of work and other active pursuits like mountain biking and backpacking. As a busy person, it is a treat to have someone else plan my training schedule!
2.5 months after starting to work with Jake, I finished the Superior 50k in 6:29 (when I thought and 8 hr finish was more likely). I had a great race at Bighorn and continued to be healthy and injury-free. I finished the Twin Cities Marathon in 4:01, at a pace that used to be a struggle for me to maintain for just one mile. I am amazed at what I have been able to accomplish this year with Jake's coaching and support!
I began working with Jake in June of 2016. I had a goal of completing Mountain Lakes 100 in OR in September. I have been running for years, so I thought I had clear ideas of what I needed to do to get that goal accomplished. However, after a DNF the previous December, my confidence in my abilities and training was a bit shaken. Deciding to use Jake as a coach in preparation for Mountain Lakes was a great decision! I met with Jake in June at his physical therapy practice where he did a thorough exam to figure out my strengths and weaknesses. We visited about my goals , and I left his office with renewed faith, a clear training plan, and strengthening exercises in hand!
Throughout my training, Jake provided encouragement and open communication. I appreciated his emails and his phone calls - all of which were filed with advice and enthusiasm. Jake invested so much time in my goals that I was surprised to learn that he was working with many athletes. I was receiving individualized attention and felt that Jake truly cared about my goals. I am plagued with some hamstring issues and Jake was always checking in on that as well as offering suggestions on how to get stronger.
My summer of training was amazing! I enjoyed the variety of my weekly plans. A combination of long runs, speedwork, and hill repeats put me in the best shape I have been in in a long time. Jake changed things up as I needed, respecting my opinion, yet challenging me to get stronger! I was ready for that run! Jake continued to communicate with me on a regular bases and as race time approached his communication became more focused on race strategies. Now he was honing in on my mental fitness. The best was the call I received from him the day before the race! He offered last minute advice and a listening ear. Again, his enthusiasm and confidence in me was appreciated!
Well, I ran Mountain Lakes 100. A hundred mile run is never easy and many things can occur along the way, but thanks to Jake's wonderful coaching services I was prepared! I finished in good health and a great sense of accomplishment. I can never thank Jake enough for the coaching services he provided. He is top notch and I look forward to working with Jake again in the very near future!!
I started working with Michael in April of 2017. At that time I was burnt out from running. I had one of my worst road races in early April and I was really down on myself. I signed up for the Superior 100 back in January and I knew I needed to change something to get excited about running again and finish Superior. My initial interaction with Michael was great! He listened to my goals and he started my training schedule right away. He knew that I had a crazy work schedule, and family. He was so accommodating with my needs and wrote my plan to fit in my schedule. When it came time for Voyageur 50 mile, a key race leading into Superior, I told him my goal was sub 11 hours. He told me I could do better than that. He pushed me outside of my comfort zone and I ended up with a 48 minute PR on a 50 mile course! Almost a minute per mile faster than ever before. So leading into Superior I was nervous as to how I was going to do. This was my A-race of the year. My first goal was sub 30 hours (previous course PR for me was 30:47:02), my icing on the cake goal was in the 28 hour range (thinking 28:59:59). Michael set mini goals for me at Superior….be to Silver Bay by this time, County Road 6 by this time, etc. It was exactly what I needed to push myself. It wasn’t easy but I made each of my mini goals that he had set for me. I ended up finishing in 28:39:58, over a two hour PR and third woman! I couldn’t believe it (well I could because he is a great coach)! Working with Michael has reignited my love for running and helped me achieve goals I never thought were possible. I look forward to working with Michael into 2018!
Maple Lake, MN
I love running. I love being surrounded by those that run. I love the running community.
I have been running roads and started dabbling in some local trail runs. Races like the Endless Summer and Autumn Trail series. There, I met some incredibly nice people that shared their passion for trails.
A friend of mine has run Curnow for 18 years and thought I would enjoy the race as well. I was intrigued. I started to volunteer and see what this trail thing was all about.
I had heard that trails helped in injury prevention and helped in building strength. This sounded like it could compliment my road running.
I turned 50 this year. What a better time to run a 50 mile trail race (Voyageur) and two 50Ks (Afton and Hixon).
I have run several half marathons and my first of three marathons was in 2016. I did not know how to transfer my road training to trails. I was used to hills/speed on Monday and Wednesday. Long runs on Saturdays. That’s all that I knew.
Enter Trail Transformation! I heard a podcast that showcased the talents of Jake and Michael. They talked my talk. Yes, I am in awe of their running achievements. It was there compassion and excitement that drew me to them though. Their views on nutrition were similar to mine. They were the whole package. I felt blessed to have an opportunity to work with such educated and driven young men. I wanted to be a part of their success while they were still available to guys like me.
Jake began coaching me after my failed BQ attempt at a road marathon in the spring of 2017. It was time to focus on my trail goals. My goals were simple. Follow a plan, stay injury free and finish the distances respectfully. Run 50 miles at 50 years old!
A big challenge was going to be running alone. Many friends run as part of running and marathon training clubs/groups. I always enjoyed the social aspect of running. The accountability and friendships motivate me. Jake understood the importance of these connections and what they meant to me. I was able to pace (Gnarly Bandits-a highlight for me), volunteer, travel and spectate while achieving my goals.
I continue to have road aspirations as well as trail desires. I am excited to have Jake coach me in 2018!