Good Luck Chasing the Unicorn Marathon Participants

Tom, a Coach Kiprunning trainee, will be participating in the 2022 Chasing the Unicorn Marathon.

We wish him and all of the participants the best of luck. May you run many Boston qualifying times!

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.

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

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.

More than 600 D.C. area runners finished the @bostonmarathon #rundc https://t.co/yJWPJaX4QY #bostonmarathon2017 pic.twitter.com/Bo90JiNaWf

— RunWashington (@RunWashington) April 18, 2017

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.

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.

#Runners, @kiprunning wants to help share good #running mojo for the 2017 #bostonmarathon. Send us your thoughts: https://t.co/YK35Ix63Mt

— Joseph P. Fisher (@JosephPFisher1) April 11, 2017

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!

Kiprunning PR's: Dino LaCapra at the 2017 DC Rock 'n' Roll Marathon

At the 2017 DC Rock 'n' Roll Marathon, Dino LaCapra, a Coach Kiprunning trainee and former DC resident, finally broke the three-hour marathon barrier, finishing the race with a time of 2:57:58.  This accomplishment--the pinnacle for most recreational marathoners--took LaCapra nearly a decade of training and ten full marathon attempts.  His commitment and continued discipline, which involved avoiding rogue freight trains, can serve as guidance for every runner at every ability level.

Coach Kiprunning: Could you introduce yourself to our readers?

Dino LaCapra: My name is Dino LaCapra.  I lived in Washington,  DC for 7 years, but I have recently relocated back home to Miami.  I started running in high school for my cross country team, but I didn’t start long distance marathoning until 2009, when I was living in DC.  My job requires a lot of travelling, so sometimes it's hard to keep the legs fresh and to get in all of the training in that is required for these longer distances.

CK: What was the trick? What adjustments did you make to reach your sub-three-hour marathon goal?

DL: The primary difference was that I took a good month off prior to this training cycle, just doing casual runs, to regain energy and the desire to run. In addition, I was able to cut back completely on my travelling, so my legs never were abused by those air miles.

CK: What was your training regimen like? How many days did you run?  Did you complete any strength training?

DL: I ran 6 days a week while doing Pilates on my day off, which is an incredible workout. About four weeks out from the race, I stopped my Pilates work and rested entirely on the 7th day. 

CK: What was your peak weekly mileage for this race, and what was your longest long run?

DL: My peak weekly mileage was 85 miles; my longest run was 22 miles.

CK: Got any delicious recovery food suggestions?

DL: After every long run, breakfast with my running friends--4 scrambled eggs, grits, everything bagel, bacon, and orange juice.

CK: How did you deal with injury to the extent that you either avoided it or were able to rehab effectively?

DL: I used to get injured often when I first started training for marathons.  Eventually, I worked to shorten my stride, and I haven’t been injured since.

CK: What did you learn about yourself--as a runner, as a person--throughout all of your training up to the 2017 DC Rock 'n' Roll Marathon?

DL: You can learn how determined you are after 8 years of training and 10 complete marathon cycles. My previous marathon was just this past September (2016) in Lehigh. I was in great shape, but a heat wave came through, so the race started when it was already 80 degrees. Then, at mile 6, a train cut the course off from us for 7 minutes. I finished in 3:10:58, missing a Boston Marathon qualifying time by 59 seconds. All you can do is laugh and be thankful for the health and ability to run a marathon after that experience.

CK: As 10 complete marathon cycles should indicate, you trained tenaciously for your sub-three-hour marathon.  Could you offer a perspective on how marathon runners should think of their timelines to their PR races?

DL: I take each week at a time and focus only on that week. My friend once told me, “It’s the last two miles/intervals that make or break you.” Putting this into your training--envisioning those final miles--and also ensuring a consistent running regimen are crucial, I think, to proper marathon preparation.  I also worked to a point where I was able to run about 10% more than what traditional training plans would suggest to increase my race-day stamina and to bank some extra miles.

CK: As a follow-up, how would you recommend that marathon runners work through the inevitable setbacks, training interruptions, or even DNF races?

DL: I think each person reacts differently to setbacks. I take them as challenges to work harder and to reset my goal and approach. When my marathons weren’t coming together, I focused on half marathons and was able to drop my times considerably, regaining some energy and desire to take on the longer run. I also have a supportive wife, family, and friends.  Though not all of them understand the sacrifices I've made for training, they do respect those sacrifices.

CK: What advice do you have for aspiring marathon runners of all kinds?

DL: Remember to take it one day at a time, set a goal, and get after it. Only you can make it happen. Actions speak louder than words.

Why Not You?

The story of Billy Mills' come-from-behind underdog victory in the 10K at the 1964 Olympics has become the stuff of running legend--a story so perfect in its simplicity that it seems entirely unreal.

There are many tellings and retellings of Mills' story in the canon of running lore, and many of them offer slight variations on the theme of the power of positive thinking.  I've often heard the story paraphrased as Mills continually asking himself, "Why not me?" with every lap of the track, until he realized that he was in a position to win it all.

Then, he simply went for it, because he believed that he could.

And, of course, he won.


Since it is the beginning of the new year, there is no better time for all of us to channel the power of this story in the pursuit of our own goals.  "Why not us?", we can be asking ourselves.  For my own part, I have the 2017 Boston Marathon on the horizon.  The road to this one has been challenging--more challenging than I would have liked.  Still, why not me, and why not now?

If you've been thinking about starting/getting back into/working to improve your own running, allow me to ask: why not now?

Why not you?

And why not with us?

Coach Kiprunning wishes you an excellent 2017, and we're happy to work with you, whatever your goals might be.

We hope to hear from you.

Good Luck 2016 New Jersey Half and Full Marathoners

Coach Kiprunning will be represented at this weekend's Novo Nordisk New Jersey Half Marathon.  We wish all runners--half and full--the best of luck.

I've run both the New Jersey Half and the New Jersey full, and I can say that they are both great courses.  They are flat, and if the conditions are right, they can be really fast.

It's looking like it might be rainy on Sunday, but if the wind stays down, the wetness shouldn't be too much of an issue.  

If you're hoping to qualify for the 2017 Boston Marathon, this is a great course for that accomplishment (I ran my 2016 qualifying time in NJ back in 2015).  Once again, we wish you the best of luck.

If you're aiming for the half, may all of you set strong personal records, and may you eat lots of WindMill cheese fries in spirited celebration.

And now, the obligatory Bruce Springsteen warm-up music:

RunWashington Congratulates DC-Based Boston Marathoners

RunWashington published a full list of the DC-area runners who competed in this past Monday's 120th running of the Boston Marathon.  Give it a read.

Congratulations to everyone who ran on Monday--DC-based and non-DC-based alike!

The 2016 Boston Marathon: Run Steady, Run Strong

Enjoy the Boston Marathon, even when you are waiting at the start

It goes without saying that the Boston marathon is legendary. It is one of the toughest, but best, marathons in the world. I have had the good fortune to run it three times. Each experience was different and intense.

There are three core variables that determine a successful marathon: a good training plan, good nutrition, and the weather. The weather is obviously beyond your control. In fact, the weather was almost my undoing the first year I ran the Boston Marathon, in 2004. Many elite athletes did not complete the race that year. The weather was exceedingly hot. Still, that was the year that I ran my best Boston Marathon. I actually finished 12th place overall (more on all of that later). Therefore, even though the weather is out of your control, and even though it is looking like it might be on the warmer side this coming Monday, there is still a lot that you can do to ensure an excellent performance despite the unknown and unexpected factors that can arise in any road race.

Here are some basic tips to help Boston Marathoners new and seasoned to finish strong and to avoid heartbreak on Heartbreak Hill.

Pre-Race Nutrition 

About three days before the race, begin increasing your carbohydrate intake. Increase your fluid intake as well. Many runners refer to this period as the “carb load” period. As always, I recommend not altering your diet too much in the time before the race. Continue to eat balanced, healthy meals, but do add extra carbs into your diet. You need to run 26.2 miles, and you need the energy to do that. Carbs will help you there.

I offer the same advice with fluid intake: do it gradually, but do not overdo it. If your stomach is sloshing, take a break.

Finally, consider eating your last large meal roughly twelve hours before the race. That way, you will digest the food and will experience the benefit of its nutrients while you are running. Keep things light and healthy once you get under that twelve-hour window.

Dress for Success

The Boston Marathon, in particular, presents some slight complications with clothing, because it starts somewhat later than other races, and depending on which corral and wave you are in, you might actually start the race close to the time when temperatures will be reaching their peak.

Therefore, dress comfortably and in layers for the early morning conditions, while you are waiting at the start in Hopkinton. Remember that you can always discard layers of clothing during the race. Just don’t toss away your number! But do make sure that you toss your clothing clear off of the course.

As always, dress consistently with what has been comfortable during your training. Just remember that you will be running for a long time, so sometimes it is best to dress on the lighter side, even if you are a little cold at the beginning of the race, because you will heat up.

Shorts and short sleeves work really well for most conditions. In cooler weather, compression bands can work well to keep your extremities warm. You might also consider a long sleeve shirt. Still not sure? Check out the Runner’s World “What to Wear” tool for additional help.

Hydrating and Fueling During the Race

Be sure to thank your race volunteers

Again, eat and drink with the same consistency that you have during your training. GU gels, Chomps, Sport Beans should be taken at roughly 45-minute intervals during the race. Make sure to hydrate while consuming any energy food.

Once again, strike the right balance with your fluid consumption. I recommended drinking about 13.5 to 27 oz. of fluid per hour.

The Boston Marathon has plenty of hydration stations along the course. Plan when and where you will eat and drink before the race. Also, do not wait until you are thirsty to drink. At that point, you will already be risking dehydration. Drink according to your pre-race plan. Do not wait until you are desperate.

Finally proceed through each hydration station in a steady, controlled fashion. Make sure that you actually drink the fluid, rather than quickly splashing it onto your face (and, you hope, into your mouth). Proper fueling and hydration will help keep you on pace, even if you drop a second or two when you are receiving it.

And So It Begins

Even though it's a marathon, the same rule applies: don't go out too fast

Seed yourself according to your assigned starting corral. Before entering your corral, jog an easy warm-up for about 10-15 minutes. If there is room—it can get crowded in Hopkington—add some strides to your warm-up routine to get your body acclimated to racing conditions.

Remember that a large part of course is downhill, so be prepared for that. Do not go out too fast. Stay easy and steady for the first four miles. Also, try as best you can not to get distracted by the excitement of the crowd. The spectator support on this course is excellent—perhaps the best in the world. Enjoy it, but don’t let it carry you to a very quick early stretch.

After the first four miles, the course starts to flatten out. Settle into a gradual, comfortable pace, and focus on simply covering the next nine miles—one at a time—to get yourself to the halfway mark. Keep eating and drinking all along the way.

Half-Marathon to Newton

The Scream Tunnel is pretty awesome

This second chunk of the race remains somewhat flat, with a steady downhill profile and, at mile 16, one slight drop. Stay comfortable and relaxed. The challenging portion of the race comes in Newton, so you do not want to expend too much energy too early. Keep it steady. Once again, enjoy the crowd support, particularly the Wellesley Scream Tunnel. Just don’t get too excited. Stay focused, and remember that you want to finish strong.

Heartbreak Hill to the Finish 

Hang in the there. You'll be on the streets of Boston soon enough.

Heartbreak Hill rises from the course at roughly mile 20.5, following three other uphills between miles 16 and 20. Heartbreak Hill spans about a half mile of the course up to Hammond Street. On its own, the incline is challenging, but what makes this hill especially difficult is the distance you have run up to this point, combined with the three previous inclines that occur late in the race.

Expect Heartbreak Hill to be challenging. Don’t get nervous, though. Adjust your pace so that you can stay steady and can work the hill. Focus only on this comparably short increment of distance, and don’t worry about the rest of the race.

Once you reach the top of the hill, the city of Boston will come into view, and you can be confident that you will make it to the finish line. Relax as you work your way toward mile 21, and then focus on working the last five miles. Keep eating and drinking.

After the 21st mile, the course drops downhill again, all the way to the finish. Now, you can channel the energy of the crowd for a final push. As you make your way toward Kenmore Square, look for the city’s famous Citgo Sign on the horizon.

Know that the Red Sox will be playing, and whether you like them or not, you’ll love the crowd support that you’ll get as you make the push to Boylston Street. Know at this point that you will be finishing an elite premier event. Run confidently, and run strong, all the way to the end.

Best of luck to all of you.