Kiprunning Return: Run after the Women 5K

I have written elsewhere about the two ankle surgeries that I have undergone to repair a talar dome osteochondral defect in my right foot. I went down with this injury in July of 2018, and just as I started to make a comeback last fall, after my first (extensive) surgery, my foot exploded in pain once again, and I soon discovered that I required a second procedure, which I had in December 2021.

The recovery for the second procedure was nowhere near as lengthy as my first one, and thankfully, I was able to start running again in early March 2022.

It remains to be seen what the future will be for me. This is a major injury that has permanently reduced the range of motion in my right ankle, and I haven't run more than ten consecutive miles since the early summer of 2018, because my right leg has a lot of difficulty sustaining itself, it seems.

Today, though, I tested things out at the DC Road Runners Run after the Women 5K, the first race in their summer Bunion Derby Series.

I did okay!

Joseph P. Fisher finishing the 2022 Run after the Women 5K

20:13 for a 6:31 average pace.

To date, my longest run has only been six miles, and I have only run that distance twice, the second time being this morning.

I guess we will see how this goes.

Congratulations to all of the finishers.

Coach Kiprunning Shifts Online for COVID-19

Stay safe, and act responsibly during the COVID-19 pandemic.  Practice social distancing, and limit contact with large groups.

Major local running clubs have suspended in-person workouts, and Coach Kiprunning is doing the same.  If you have questions about your training, please contact me, and I will be happy to help in a virtual setting.

Safety and caution are paramount.  Please employ both of them in any exercise that you are conducting.

Sincerely,

Coach Wilson

SEO Status: Complete

The SEO upgrade to the Coach Kiprunning website is now complete. 

Over the next few weeks, we will be publicizing the enhanced webpages on our Twitter feeds, so definitely follow along, read, and click through.

Finally, there are some larger exciting developments on the horizon.  It looks like a potential reorganization of the Kiprunning Sports Club might be in the works.  Stay updated by reading this very blog.  We'll be sure to let you know what is happening.

Stay warm out there.

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.

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.

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

Kip Accomplishments, July 2018 Edition

Vacation always goes by far too quickly.

Anyway, we're back now, and we've got some accomplishments to share.

This past weekend, Tanya Senanayake, who just rocked the Vermont City Marathon, finished the Napa to Sonoma Wine Country Half Marathon as a training run for this fall's Chicago Marathon.

Cheers!

Tanya Senanayke

In other accomplishment news, I just competed in the Bluemont 5K, hosted by DC Road Runners.

I've talked about the benefits of joining a running club before, and I'll just reiterate that point here.  These races are free for club members (this is a perk specifically for DC Road Runners; I can't speak for other clubs), and they offer great training structure and easy ways to enhance weekly speed workouts by, you know, sponsoring some 5K races.  As always, the competition is strong enough to make these races worthwhile for runners of all ability levels and at all ages.

Look at these times!

Joseph P. Fisher

For my part, I'm still eyeing a December marathon, and in the meantime, I'm hoping to climb off of this six-minute plateau that I've inhabited for the first part of this year.  Still, I was pleased with last night's run.

Onto the next one!

Another Racing Dual: Lawyers Have Heart 10K and DC Road Runners 5K Festival

I know that it has been quiet on this blog. I apologize. Ironically, my summer teaching duties almost seem to take more time than my academic year teaching duties. No matter. It is all good work.

(However, I will take this opportunity to remind all of you that we remain very active on Instagram and Facebook, so please feel free to follow along in those places as well.)

This past weekend represented another racing dual for Coach Kiprunning.  Wilson Komen participated in the Lawyers Have Heart 10K on Saturday, and I was happy to run, along with my wife, in the DC Road Runners Women's Distance Festival 5K and Run After the Women 5K on Sunday.

Wilson Komen at the finish of the 2018 Lawyers Have Heart 10K

As is so often the case in Washington, DC in the summer, this weekend offered rather soupy humid conditions that weren't quite ideal for running.  The Lawyers Have Heart 10K is always a competitive race, and its long hilly and exposed stretches make it a particularly challenging event.

Coach Komen finished 41st overall, with a 5th place performance in the masters division.  He was pleased with his performance, and he continues to plan his next marathon race, now that he is focusing more intently on competing as a masters runner.

I was similarly pleased with my performance in the DC Road Runners Run after the Women 5K.  This race begins in Arlington's Bluemont Park, where the course heads northwest to intersect with, and ultimately to run along, the W&OD Trail.  There are some modest bumps along the way, but for the most part, the out-and-back course is flat and fast, and it too fosters some high-level competition.

I am officially a Dunkin' Donuts man, but I will happy take a Starbucks gift card whenever I can

My performance was just a little slower than what I turned in at the Mentoring Matters 5K, but I was still pleased with how things went.  I finished first in my age group (not counting, of course, the overall finishers, who were really, really fast), and given the heavy, thick air, I couldn't have given it much more than what I did.  It was a good way to start a Sunday.

Likewise, my wife was pleased with her race, which she used mostly as a training run.  All of us are looking to target some longer distances later this year, so we will definitely see all of you out there over the next few months.

Just remember to get out early and to hydrate!

Kiprunning Sports Club Saturday Long Run

This is just a reminder that the Kiprunning Sports Club meets for its weekly long run on Saturdays at Georgetown Running Company, which is located at 3401 M St. NW, Washington, DC 20007.

We begin our workout at 7:00 am.



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

Run Steady,

Coach Komen

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.

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.

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

Kiprunning Sports Club Long Run Cancellation 11/25/17

In honor of the Thanksgiving holiday, we will be cancelling our usually scheduled long run on this Saturday morning, November 25. 

If you are travelling for the holiday, be safe, and enjoy your time with friends and relatives.

We will return to our usual long run schedule on Saturday, December 2, 2017.

In the meantime, relax, eat, and run steady.

Coach Wilson

National Capital 20-Miler--20 Miles of Racing and Training

I teach for a living, so for me, summer is over.

For you, those of you who are not teachers, summer is still here, for a few more days, at least.

Nevertheless, the fall racing season is fast approaching, and it is with that in mind that we are happy to publicize the National Capital 20-Miler and 5-Miler, organized by DC Road Runners.

The 20-Miler is scheduled perfectly for a final tune-up run for a fall marathon.  It could also serve as a great training run for a fall half marathon or 10-miler.

The 5-Miler is similarly excellent for tempo run purposes or for a race event all on its own.

The details, including registration instructions and course information, are available on the race website.

Both courses run on the C&O Towpath, so they are flat and fast, allowing runners to stretch out for some good pacing work.

We wish everyone--including the event organizers--the best of luck!

Coach Kiprunning--Personal Coaching to Help You Reach Your Performance Goals

army baystate beach best california chicago cities corps dc disneyland finish half hartford international las marathon marine miler navy new york personal philadelphia pr race record rock roll running ten tuscon twin vegas veterans virginia washington

created at TagCrowd.com

It is truly difficult to believe that we are rapidly approaching the middle of the summer.  Amazingly, the fall racing season is just around the corner.

If you have racing plans for any distance, we encourage you train with Coach Kiprunning.  Whether you are training to complete your first 5K or are a seasoned marathon runner, Coach Wilson will help you work toward your racing goals.

Coach Komen offers in-person training for runners who are local to Washington, DC, as well as online training for runners who are spread across the globe.

Likewise, for runners who are looking for grab-and-run training schedules, Coach Wilson is able to offer customized training plans that athletes can implement at their own convenience.

Most crucially, Coach Komen is currently accepting experienced runners for membership in the Kiprunning Sports Club, which is sponsored by Under Armour.

If you have any questions about these coaching services, you can contact Wilson using the automated form on his website.  He will gladly receive your inquiries.

Race Review: 2017 Race for Equal Justice 5 and 10K

Small but sweet--those are the appropriate ways to describe the Race for Equal Justice.  Sponsored by George Washington Law's Equal Justice Foundation, and organized by DC Road Runners, the 2017 event ran out and back (and out and back again, if you ran the 10K) on Hains Point.  East Potomac Park (aka The Home of Joe Fisher's tempo runs) is a pancake flat, beautiful stretch of land that affords runners panoramic views of large chunks of southern DC and Arlington, VA.  It's the perfect location for a PR.

Last Saturday's weather was unseasonably warm, giving the race a beautiful springtime feel, including what were, at times, some strong headwinds.  The race itself is still tiny enough that runners have the opportunity to stretch out and to settle into their respective rhythms without overcrowding. Likewise, if you're having a good day, you stand a solid shot of placing high in the field.

Coach Kiprunning was represented at the race, and we ran well (check out the photos on our Facebook page).  The crowd support was excellent, as was the hydration support on the course. We wish heartfelt thanks to all of the organizers and participants.

Kiprunning Sports Club Long Run Cancelled 2/25/17

On Saturday, February 25, 2017, Coach Kiprunning will be competing in the Race for Equal Justice.  As a result, the weekly long run for the Kiprunning Sports Club has been cancelled.  We will resume our training on the morning of March 4, 2017.  Please let me know if you have any questions.

In the meantime, I am looking forward to an exciting race.  Thank you to the event organizers, and best of luck to all of the competitors.

Run Steady,

Coach Komen

Kiprunning Sports Club Training Update: 2/18/2017

Runners,

Our Saturday long run on 2/18/17 will cover a distance between 12 and 18 miles. As usual, we will meet at 7:45 am at Georgetown Running Company.

See you on Saturday!

Coach Wilson

The Kiprunning Sports Club Announces Under Armour Sponsorship

I am pleased to announce that the Kiprunning Sports Club is officially sponsored by Under Armour. We are grateful for their enthusiasm, and we are anticipating great training and racing with their support.

Currently (February 2017), the Sports Club is meeting on Saturday mornings at 7:45 am for our long runs.  The dedicated Kiprunning Sports Club page on this blog offers the details of our training schedule.  If you are interested in joining the Sports Club, please consult the associated section of the official Coach Kiprunning website for a full overview of our training tiers and qualifying standards.

If you have any questions about membership requirements, please contact me.  I will be happy to speak with you about our training expectations.

Run Steady,

Coach Komen

Kiprunning Sports Club Training Update: 10/16/2016

Now that we have entered autumn, and the temperatures here in Washington, DC have dropped to more reasonable levels, The Kiprunning Sports Club will return to its usual meeting time of 7:45 am on Saturday mornings for our usually scheduled long run.

As always, we will meet at Georgetown Running Company, which is located at 3401 M St. NW, Washington, DC 20007.

The New Coach Kiprunning Website Has Launched

I am pleased to announce that the revisions to the Coach Kiprunning website are officially complete. With the exception of the typical tinkering with some small appearance settings, the site is now current and stable, and it reflects the contemporary scope of the coaching services that I offer.

One of the more dramatic adjustments that I have made in recent months is tailoring my personalized coaching to offer a more streamlined--but yet dynamic--group of services.  I am still very much available to work personally in a one-on-one setting with trainees who are local to the Washington, DC area.  In addition, however, I am also available to work with runners at a distance, either online or through Skype, and I welcome the opportunity to offer coaching to domestic and international runners.  I am also able to offer customized training plans that runners from anywhere in the world can implement on their own.

As I make clear on the site, I am available to coach recreational and competitive runners alike.  No prior running and racing experience is necessary.  My goal is to help enhance your experience with the sport, and I will work with you no matter what your performance goals are--whether you are seeking to qualify for the Boston Marathon or are training for your first 5K.  If you have any questions, please contact me.

Finally, as I have been slowly advertising over the past year, the Kiprunning Sports Club is officially accepting new members.  In order to ensure quality training and racing experiences for all participants, I have set qualifying standards for club membership, and I have opened the club to competitive and elite runners.  Unlike my coaching services, the Sports Club does require prior running and road racing experience for membership.  As always, though, I welcome your questions if you are interested in joining the club but are unsure about the basic requirements.

Over time, I am hoping to develop--and to offer--additional forms of coaching assistance.  As that happens, I will update the site accordingly, and I will certainly publish updates here on this blog.  In the meantime, I invite all of you to follow me on Twitter, Facebook, and Instagram.  Now that the site is complete, I will be turning my attention to my social media accounts in an effort to interact with many of you there.

As always, run safe, and run steady.

Sincerely,

Coach Wilson

Kiprunning Sports Club Details Are Finalized

As promised, we have been working steadily on a variety of website updates to Coach Kiprunning [dot] com. I'm happy to announce that the new Coach Kiprunning website is roughly 85% complete. Over the next few weeks, we hope to finalize some remaining details to tie up the small amount of loose ends that we have dangling out there.  As always, if you have questions in the meantime, please contact me.

The big news that I want to share today is that the Kiprunning Sports Club section of the site is, essentially, finalized.  The information contained on that section of the site is current and accurate, and it reflects our functioning at this time, the fall of 2016.  I very much welcome DC-area competitive runners to consider joining the club, and I'll look forward to receiving any questions or inquiries that you might have about it.

Until then, run steady.

Kiprunning Sports Club Training Update: 6/18/2016

The Kiprunning Sports Club will meet this Saturday morning, 6/18/2016, at 7:45 am for our usually scheduled long run. As usual, we will meet at Georgetown Running Company, which is located at 3401 M St. NW, Washington, DC 20007.

Once again, we are very much in the process of revising the Coach Kiprunning website.  Therefore, I encourage you to contact me directly if you are interested in joining the club or have questions about my other coaching services.  I want to make sure that I can offer you the most current and accurate information about Coach Kiprunning.  That information might not be reflected on the website at this very moment.  Soon, though, it will be.

I hope to see you on Saturday.