Tuesday, May 23, 2017

Race Recap: 2017 Capitol Hill Classic

picture of Wilson Komen and two former trainees
Coach Wilson Komen (left) with former trainees after the 2017 Capitol Hill Classic 10K
After a short break, Wilson Komen returned to race the Capitol Hill Classic 10K.  It was a great day for running--cool, overcast, a flat fast course--and we at Coach Kiprunning had a great time.

We've put together a photo album on our Facebook page, and we welcome all of you to view it--and, of course, to like our Facebook page.

If this past Sunday's race is any indication, it is going to be a great summer.  We hope to see you out there.

Thursday, May 18, 2017

Eat Elite: A Short Intro to Wilson Komen's Diet

picture of a Kenyan hillside overlooking the Kerio Valley
Kerio View–Iten, Kenya
Elite athletes are often asked what they eat. It appears that most people want to know if food is the secret to winning races.

Well, I am here to share the secret with you.

Drum roll please . . .

There is no secret!

Truly, my meals are pretty ordinary, and I am not snobby about food or how that food should be prepared. However, I am consistent with what I eat day to day, and I do ensure that my meals are balanced.

Also, there is one food I can’t do without: milk. Milk is king in my book! Without exaggeration, I could drink milk 24 hours a day. Even though I never forcefully interfere with my trainees’ diets—however, you should try to avoid the really bad stuff, like fried food—I do believe that, as contemporary nutrition science indicates, protein is vital for endurance athletes. For my part, I enjoy getting much of that protein from milk. It’s my personal form of running fuel.

Here is a sample of what I eat in day:

Breakfast
2 boiled eggs on 4 slices of dry bread and Kenyan tea with lots of milk. If it’s a race day I have just bread and tea.

Lunch
I often have a bean stew with lots of veggies or a salad. It is vital that distance runners receive the vitamins that come from fresh vegetables. And, of course, broccoli is also an excellent source of protein, which is a bonus.

If I am at home for lunch, I will often have a baked sweet potato with a glass of milk.

Snack
banana and yogurt or nuts with an orange
picture of a tray of food with juice, milk, tea, a banana, and nut butter
An elite snack!
Dinner
My dinner remains pretty much the same everyday: meat with veggies and cornmeal.

And there you have it. That’s what I eat in a day to fuel my run. There is no perfect menu or one-size-fits-all approach to nourishing your body for a good run or a good race.

However, one tip I could give is to write down what you eat and to monitor how you feel an hour after eating. Do you feel bloated? Sluggish? Do you feel energized? Depending on how you feel, you can adjust your diet accordingly, remembering that it is usually a good idea to follow the basic nutrition rule of adding fruits and vegetables to whatever you eat.

I also recommend speaking with your primary care physician as you begin a training regimen so that you can discuss your dietary needs.

At the end of the day, a good run depends on good training, nutrition that suits you, the route you run, and the weather.

picture of the start line of the 2016 Komen Race for the Cure
Wilson at the start of the 2016 Komen Race for the Cure

Run steady, and eat well!

Coach Wilson

Wednesday, May 10, 2017

Fall Racing Plans? Train with Us!

Runners always seem to be operating on a calendar that is about six months ahead of where the rest of the world is at any given time.  We're only about 2+ weeks out from the 2017 Boston and London Marathons, and already, many of us are making racing plans for the fall.  Case in point: general registration for the 2017 Army Ten Miler opens in just a few short weeks.

If you have plans for the fall--for any distance, at any pace--I invite you to train with Coach Kiprunning.  I am pleased to offer a variety of coaching options, from in-person individual training to online coaching, for all ability levels.  I am also available to work with you no matter where you are training--in the United States or elsewhere.

If you have any questions about Coach Kiprunning, including inquiries about our competitive Sports Club (sponsored by Under Armour), please contact me.  I will be happy to talk with you about the training options that will be best for your goals--and, of course, I will be happy to coach you.

In the meantime, enjoy this lovely spring weather.  The hot summer days are just around the corner, as are the Chicago and New York Marathons!

Run Steady,

Coach Wilson

Friday, May 5, 2017

Required Sub-Two Hour Marathon Reading

As I'm sure you're all well aware, tomorrow, May 6 2017, will see the world's top marathon runners attempt a sub-two hour marathon. 

Chris Chavez's comprehensive article about the attempt for Sports Illustrated indicates that, though the times of the event, whatever they are, will be official, the course is not eligible for an official world record.  The whole article is great, so give it a read for all of the fine details.

Likewise, check out Scott Douglas's piece for Runner's World, which lists the various viewing times for the race, including a live stream on the Runner's World website.

As a necessary counterpoint to the organization of Saturday's race, it's worth reading Sarah Barker's article for Deadspin from a few years back, in which she contends that pacers aren't always the best thing for the sport of running.

If you're on the East Coast of the United States, like we are, the race will go off at 11:45 pm on Friday night, which we know is a little late for those of you who will be joining us for our Sports Club long run on Saturday.  Why let a little sleep get in the way, though?  This will be exciting.

Happy watching!

Wednesday, April 26, 2017

Summer 2017 Kiprunning Sports Club Saturday Long Run Update

Given that we are on the brink of the hot DC summer weather, we will be moving back the start time of the weekly Kiprunning Sports Club Saturday long run in order to avoid the heat.

For the duration of the 2017 summer season, we will start our Saturday long runs at 7:00 a.m. We will continue to meet at Georgetown Running Company, which is located at 3401 M St. NW, Washington, DC 20007.

When the temperature begins to drop in the fall, we will adjust the start time back to 7:45 a.m.

Please contact me with any inquiries about Sports Club membership.

Tuesday, April 18, 2017

Congratulations to All DC-Area 2017 Boston Marathon Finishers

RunWashington has published an excellent list of the DC-area finishers of the 2017 Boston Marathon.
Full disclosure: I have the good fortune of knowing Raj Bhanot (pictured above), so that tweet represents the closest I have ever been to celebrity.

Coach Kiprunning congratulates every Boston Marathon finisher--but we also wish an emphatic, hometown word of congratulations to the many DMV finishers.  Great work on a hot day, everyone. Enjoy the accomplishment.  You've earned it.

Tuesday, April 11, 2017

Send Us Your Boston Marathon Thoughts

Well, it's official: it is less than one week until the running of the 2017 Boston Marathon.  Current weather predictions are suggesting an ideal day for racing, and we certainly hope that is the case.

In preparation for the big event, we welcome the opportunity to publish your good wishes/race strategies/positive energy for the good of everyone who is running.  We would be happy to do this in a variety of ways.  The easiest is for you to hit me up on Twitter.  Right after I hit publish on this post, I will Tweet it out to the universe.  If you reply to that tweet, or if you just tweet directly to me, I will catalog your thoughts, and then I will publish them here later this week.
Alternately, you can contact me directly at the email address listed in the right margin of this blog.

Finally, of course, you can post your thoughts directly to the Coach Kiprunning Facebook page.

Please know that none of this is a profit generating enterprise for us.  We simply want to help share some good running mojo for the Boston runners.  We welcome your assistance in this endeavor.

In the meantime, rest up, enjoy the taper, and eat well!