Steering you towards your best performance

For the love of moving forward

Endurance sports provide a wide array of health benefits, but can be physically demanding due to the repetitive stress on the body. This is why we focus on effective and productive programming to ensure our athletes stay healthy.

With Quill and Compass, we will coach you toward your personal objectives with a collaborative framework. Your training schedule will be developed specifically with your goals in mind. Sessions are research-based to keep your fitness building progressively, and are flexible to fit into your busy lifestyle.

  • Running, swimming, biking, trail running, endurance events 

  • Injury prevention 

  • Timely expert support 

  • Strength and mobility sessions

  • Training zones and performance metrics

  • Optimization of intensity and volume 

  • Evaluation of form and efficiency 

  • Fostering a healthy training psychology

  • Race season planning 

About Us

At Quill and Compass, we embrace the belief that physical activity plays a crucial role in maintaining and improving our physical and mental health. We encourage lifestyles that prioritize activity as a key component to our overall well-being. Our goal is to create an environment where everyone feels supported in their abilities. We work with all ages, body types, and fitness levels and our philosophy is flexible to adapt to the unique needs of our athletes. We believe everyone should have access to endurance sports for their health benefits including improved cardiovascular health, improved cognition and mood, increased lung capacity, increased muscle mass, and stamina development. 

  • Holistic health focus to fully understand the person as well as the athlete

  • Modifications to meet the person where they are with their fitness and abilities, chronic health conditions, or injuries 

  • Optimizing performance gains through use of metrics and smart programming 

  • Steady progression over time for the health and longevity of the athlete 

  • Head Coach

    • Fitness and exercise coach since 2012 

    • Personal experience as a triathlete and endurance athlete since 2015, competing in multiple distances from Sprint and 5K to Ironman and Trail Ultra running

    • Licensed as Adult-Gerontology Primary Care Nurse Practitioner in Maryland and certified through the American Nursing Association 

    • Certified Exercise Physiologist through the American College of Sports Medicine

    • Certified Level 1 coach with USA Triathlon 

Our Services

Individual coaching for beginner, intermediate, or advanced amateur athletes and anyone who may be new to exercise or endurance sport

  • Initial consultation and movement assessment

  • Research-backed progressive training plan development which build to key events, goals, or races

  • Workouts are delivered through TrainingPeaks coaching platform and they will communicate with your smart device

  • Flexible scheduling of sessions

  • Includes access to strength and mobility routines catered to your sport(s)

  • Direct text/email access to your coach

  • Weekly virtual phone or video check-ins

  • Race day strategy

  • Hydration and fueling guidance

  • Emphasis on safety behaviors for training and racing 

  • Off-season programming available

Running

Road, trail, and obstacle events

Triathlon

Sprint, Olympic, and Ironman events

Strength & Conditioning

We can cater to your fitness goals

Contact Us

Interested in working together? Fill out some info and we will be in touch shortly. We can’t wait to hear from you!