Tuesday, January 15, 2019

New Year, New Training Plans

I am pleased to announce that I have designed some additional ready-made training plans specifically for the Washington, DC Rock 'n' Roll Half Marathon and the Cherry Blossom Ten Mile Run.

These training plans are available on my TrainingPeaks profile.

I have designed three separate tiers of training for each plan: beginner, intermediate, and advanced.  Both the Rock 'n' Roll and the Cherry Blossom are perfectly timed for experienced runners and for novices alike, and I always welcome the opportunity to work with both kinds of athletes.

If you have any questions about the training plans, or if you are interested in a more personalized coaching experience, you can feel free to contact me.  I will be happy to receive your inquiries.

In the meantime, it's a new year.  Get out there, and chase down those goals!

Keep it steady.

Coach Wilson

Wednesday, November 28, 2018

Kiprunning Training Discounts: Save on the Price, Gain on Your Goals

Wilson Komen's personalized coaching services are a great holiday gift for you or for the other runner(s) in your life.  Coach Komen can customize training plans for any ability level, for any distance, and for any running goal--competitive or otherwise.  He is able to offer coaching support in a variety of formats, from in-person one-on-one coaching to a variety of more independent options.

Please read Coach Komen's trainee testimonials (and some of our blog posts) for additional details about his style.

TrainingPeaks 20% Discount

In addition to his personalized coaching options, Wilson Komen also offers ready-made training plans that runners can purchase and implement independently.  These plans are available via Coach Komen's TrainingPeaks profile.

When purchasing a ready-made training plan through TrainingPeaks, use the coupon code usat2018 at checkout to receive a 20% discount on your order.

If you have any questions about any of these options, or if you have general inquiries about Coach Kiprunning, simply contact Wilson Komen.  He will be happy to respond to you.

Monday, November 26, 2018

A Good Race for a Good Cause

Wilson Komen competed in the 2018 Trot for Hunger 5K, organized by So Others Might Eat.
Komen finished in tenth place overall with a time of 17:18.

It was an unusually cold day in DC, but it was a great race nevertheless.  Congratulations to all of the finishers.

Thursday, November 1, 2018

. . . And Good Luck, Too, New York Marathoners

It is a busy time of year for marathoning!  The New York Marathon is up ahead on Sunday, November 4, and we wish all of the participants the best of luck.  Run well.  It is a great race.

(Also, feel free to consult our good luck post from last year for a fun course overview video.)

In addition, congratulations again (!) to Eliud Kipchoge on his half marathon world record.
It's been a great year for running history.  Go out there, and make some of your own.

Friday, October 26, 2018

Good Luck (Once Again), Marine Corps Marathoners

It is that time of year again.  The 2018 Marine Corps Marathon is just over horizon, on this coming Sunday, October 28.

As always, the MCM website offers loads of information about the race, the organization of the start, and the excellent finish festival.  Likewise, the online course map is easy to navigate and is, quite simply, gorgeous.

Coach Kiprunning wishes the best of luck to all event participants.

Run strong, and keep it steady,

Coach Wilson

Monday, October 15, 2018

Kip Accomplishments, October 2018 Edition

Shyam Biswal is a new Coach Kiprunning trainee who has had a stellar year, dramatically increasing his marathon PR while looking forward to his ultimate goal: finishing the 50 States Marathn Challenge and the Abbott World Marathon Majors (races in Chicago, New York, Boston, Berlin, Tokyo, and London).  He just completed the 2018 Chicago Marathon.

Shyam recently offered us his thoughts about running, and we are happy to share them with you today.

Coach Kiprunning: What inspired you to start running?

Shyam Biswal: My father had a stroke at an early age of 54, and he struggled to function normally after the stroke for rest of his life. I was a heavy smoker during my college years, and it worried me a lot after quitting that if my father got a stroke as a non-smoker, it could happen to me as well.

Furthermore, I am at a high risk for heart disease. With age, I developed prediabetes and hypertension.

I got into running initially with the belief that other healthy behaviors, such as clean eating, would follow so that I could restore my health

Shyam Biswal holding a finisher's medal at the 2018 Chicago Marathon

CK: What does running mean to you in your life?

SB: As I turned 50, running has been my greatest passion. It makes me happy, and it keeps me focused, disciplined, and positive. It reduces stress and improves brain activities.

CK: How has running changed your life?

SB: Running, particularly training for a full marathon and then completing the race, has taught me a lot about myself. On the health front, I have been able to reverse my obesity, prediabetes, hypertension, and many parameters related to blood lipids that could have increased the risk of heart disease. I no longer need medicines for hypertension and glucose control.

CK: What challenges are you going through?

SB: I am very focused on improving my running. I switched to a vegan diet and quit drinking alcohol for more than a year ago to improve my performance. I lost a lot of weight, and my BMI came down to a normal level and has now plateaued for the last several months.

I believe to perform better and remain injury free, I will need to lose additional weight. As a vegan, I feel much better and am more energetic than before, and I believe that the weight loss challenge will also work out.

Running has taught me a lot about myself. The excitement to break new boundaries and to challenge myself has been my greatest motivation.

Sunday, September 23, 2018

Volunteer Support: DC Road Runners Annual Picnic and 3-Mile Cross Country Race

Coach Kiprunning was happy to offer race support for yesterday's DC Road Runners Picnic and 3-mile cross country race.

runners starting the DC Road Runners 3-mile cross country race on a grass field

This event is held annually on the grounds of Bethesda's Landon School.  The course is a cross country course in the truest sense: the terrain is varied, and the hills are plentiful and arrive intermittently throughout the race.

Daniel Ritter claimed first place with a time of 17:52.  Liz Ozeki was the first female finisher, crossing the line in 20:38.

Afterward, attendees enjoyed plentiful food and plentiful dessert.  It was a great night for the event, and we were happy to support it.

buffet dinner from District Taco at the 2018 DC Road Runners Picnic

photo of DC Road Runners Club members at their 2018 picnic on the grounds of Bethesda's Landon School

Next week, we will also be providing support for the National Capital 20-Miler.  We hope to see you there.