Wednesday, January 17, 2018

Reminder: The Kiprunning Sports Club Is Accepting New Members

The Kiprunning Sports Club, coached by Wilson Komen, is currently accepting new members.  If you are a competitive-level, or an elite, runner who trains in the Washington, DC area, contact Coach Wilson to inquire about joining us.

three male members of the Kiprunning Sports Club
Wilson Komen (right) with two members of the Kiprunning Sports Club
The club meets at Georgetown Running Company at 7:00 am on Saturday mornings for weekly long runs.  These runs are free and are open to prospective members.  However, runners should consult the club's qualifying standards before planning to join these workouts.  Upon completing your initial long run, Coach Wilson will talk with you about your training program and the expectations for club participation.

If you have any questions, please contact us.  We will look forward to running with you.


Monday, January 8, 2018

Announcement: The Kiprunning Route Report Has Launched

We are thrilled to announce the official launch of the Kiprunning Route Report, a guide to a variety of running trails--on and off-road--in Washington, DC, Maryland, and Virginia.

a biker riding north on the Mt. Vernon Trail

This resource is free and is available to anyone who is planning a run in the DC area.  We enjoyed writing the report, and we really hope you find it helpful and informative.  Share it far and wide!

As is inevitably the case with projects like this, we anticipate a variety of adjustments and updates over time, so we do encourage you to bookmark the report's homepage and to check in with it in the future.  The maps that we have embedded into the report represent our best current knowledge of the various routes that we have highlighted.  Please monitor the trails for construction and maintenance closures, and always follow any posted on-site directions or restrictions.

Finally, as the report itself indicates, you should always run with responsible safety in mind.  Bring whatever food and hydration you need on any workout.  Also, always carry some form of identification, and be prepared with some spare taxi money if you need to hail a ride for any reason.

Run smart, run steady, and stay warm!

Thursday, December 21, 2017

Happy Holidays from Coach Kiprunning

Hi Everyone,

Well, the year is almost over, which means that it is time for the usual visiting of family and traveling and various other commitments for all of us.  Sincerely, from us to you, happy holidays.  We hope that all of you have an opportunity to rest and to relax before the new year begins.

We've been fairly busy behind the scenes, building the Kiprunning Sports Club and various other infrastructure stuff.  We actually have a fairly large web project in the works that I hope we will be able to launch early next year.  More about that soon.

In the meantime, as the temperature starts to drop, we encourage you to consult some general safety tips for winter running.  Also, please don't push it too hard when visiting with family.  Squeezing in workouts under stressed and harried conditions often raises the risk of injury.  An extra afternoon by the fireplace is not a bad thing at all.

Finally, don't slip!


(Don't worry.  Chelsea did a funny interview with Deadspin right after this video aired.  She laughed about it, so you can laugh about it, too.)

Wednesday, December 20, 2017

Kiprunning Sports Club Training Schedule for Late December 2017

Since the end of the calendar year is nearing, and since so many of us will be traveling for the holidays, I have made some modest adjustments to the Kiprunning Sports Club training schedule for the remaining December weeks.  Those adjustments are listed below.

-On Saturday, December 23, the Kiprunning Sports Club will meet for its usually scheduled long run at 7:00 am.

-Track workouts are cancelled for the morning of Tuesday, December 26.

-The weekly long run is cancelled for Saturday, December 30.

-Track workouts will reconvene on Tuesday, January 2, 2018 at 6:30 am.  As usual, our workouts will occur at the Duke Ellington School of the Arts track located at the intersection of 38th and R Streets NW in Washington, DC.

-Weekly long runs will recommence as usual on Saturday, January 6, 2018.

Current Sports Club members should discuss their holiday training schedules with me at their convenience.

Prospective Sports Club members are welcome to contact me to inquire about joining us.

Take Care,

Coach Komen

Monday, December 18, 2017

Not All Long Runs are Run the Same

Late last week, the RRCA published a great article about the varying ways to complete a long run.  (On a related note, congratulations, Jeannette Payne. Run well in Boston.)

As we inch closer to the new year, we also inevitably inch closer to many premier spring 2018 road races, not the least of which is the Boston Marathon.  For so many of us, the biggest challenge that long distance running poses is a matter of time.  How do we get in all of those miles and do all of the other things--work, shop, raise children, pay bills, visit family--that life demands of us?

"The Right Long Run for Your Marathon" raises a few different possibilities that recreational runners can consider when setting up their training.  Not all long runs are the same, but all are important.  Likewise, flexibility in a training regimen--particularly for the long, more intense distances--is vital for helping athletes navigate the months of exercise and competing demands that occur during any marathon (or even half marathon) training cycle.

Give it a read, and make whatever adjustments you need to make.

Also, have fun out there.

Thursday, December 14, 2017

Coach Kiprunning Proudly Offering Ready-Made Training Plans

I'm happy to announce that I am now offering ready-made training plans for purchase on my TrainingPeaks profile.  I have designed training plans for beginners, intermediate runners, and advanced runners at all of the following distances:
  • 5KM 
  • 8KM 
  • 10KM 
  • 15KM 
  • Half Marathon 
  • (21 KM) Full Marathon
Runners will implement these plans independently and at their own risk.  As always, I strongly encourage all athletes to talk with their primary care physicians about their overall health and exercise regimens before training for any running event.

When browsing the plans, feel free to click or tap "preview" for a brief overview of estimated goal race times, training load, and the duration of the plan itself.

If you have any questions about these particular plans, you can feel free to contact me directly through TrainingPeaks.

Run steady, and happy holidays.

Coach Komen

Thursday, November 30, 2017

Reminder: Kiprunning Sports Club Saturday Long Run Is Back On

Now that Thanksgiving is over, the Kiprunning Sports Club will be meeting as it usually does for its Saturday long run.

We'll be heading out at 7:00 am this Saturday, December 2, 2017.  As usual, we will meet at Georgetown Running Company, which is located at 3401 M St. NW, Washington, DC 20007.



Please contact me if you have questions about joining the Sports Club.

Run Steady,

Coach Komen