I know that I'm a bit late to the game on this one, but late is better than never, as they say. As part of The Ringer's "Inefficiency Week" special feature (from just earlier this month!), Molly McHugh penned a great article that examines contemporary applified exercise routines. "Can an app make you a better runner?", she asks. It's a great read, so spend a couple of coffee breaks, or a commute or two, checking it out.
For my part, I think I've done a decent job of avoiding app intrusion on my workouts. Those who know me well know that I am very much a Luddite--still to this day not possessing a smartphone. Therefore, I don't have the means to participate in various social media workout stuff.
Beyond that, I have deliberately avoided the incessant tracking of calories burned and pounds gained (and lost) and miles logged. I have always been a bad keeper of statistics. I have a general sense of what my PR's are, but I never seem to know how many miles I've run in a fixed period of time, and I usually very quickly forget what my race performances have been. When I was in high school and college--back last century!--I had an uncanny knack for running pace-perfect 400 meter repeats without a watch. Things were so much simpler in 1996.
These days, I do use a GPS watch, and I do upload my data to my online GPS account. That's about all I do, though, and even with that meager app application, I have noticed that I'm more conscious than I should be about my daily pacing and making sure that I'm always following my scheduled workouts to the absolute letter of the law. All of that is good for discipline, but I'd argue that a hyperconsciousness about our workout details can override a more intuitive awareness of how we are feeling on any given day. Sometimes our bodies are telling us to back off; sometimes they are telling us that we can push it a little harder. We need to be able to listen to those instructions without app-assisted clutter, I think.
Again, though, read McHugh for yourselves, and weigh in down in the comments.
P.S. I spent a not insignificant amount of time wavering on "much" vs "many" in this post's title. Here's a good blog post on whether or not data is a plural count noun. It's not a simple matter at all.
Tuesday, August 15, 2017
Wednesday, August 9, 2017
August 2017 Kiprunning Sports Club Saturday Long Run Update
Now that the summer is starting to wind down (ugh, so sad), we will roll forward the start time for the Kiprunning Sports Club Saturday long run. Beginning on Saturday, August 12, 2017, we will begin our long runs at 6:30 am.
As usual, we will continue to meet at Georgetown Running Company, which is located at 3401 M St. NW, Washington, DC 20007.
If you have questions about joining the Sports Club, please contact me.
Run steady, and enjoy the extra sleep!
Coach Wilson
As usual, we will continue to meet at Georgetown Running Company, which is located at 3401 M St. NW, Washington, DC 20007.
If you have questions about joining the Sports Club, please contact me.
Run steady, and enjoy the extra sleep!
Coach Wilson
Thursday, August 3, 2017
Wilson Komen: Five Memories from My First Marathon
Though I have been fortunate to have had much success in the sport of competitive running, I always like to remind my trainees that I wasn’t always confident, and I didn’t always know everything that I was doing. The first marathon that I ran was the Detroit Free Press Marathon. It was a marathon of many firsts. It was also almost my last marathon.
Today, I am sharing with you five memories from that experience. I hope to encourage all of you, no matter what your experience levels are, to enjoy the training and the racing that you are doing for what it is. Don’t worry if you feel like you don’t know everything that you need to know or that you aren’t adequately prepared. Enjoy the experience, and learn from your past performances. That is exactly what I have done throughout my running career.
The Course
Right out of the gate I have to say that the course itself is my best—and my worst memory—about the marathon. The route was fine; however, running on asphalt was not. Before this marathon, I had never run completely on asphalt. In Detroit, I felt like I was getting beat up with every step. I was used training on unpaved roads and hills in the countryside of my hometown. In Nairobi, national parks and the hills are easily accessible. There was no need to train on hard surfaces. What kept me going during the race, besides the hope of winning prize money, was that the course was well marked, the hydration stops were frequent and well-organized, there was music along the way, and there were lots of wonderful cheering spectators. Still, everything was new to me.
The Weather
The morning of the marathon was cold, a lot colder than I was used to. I am from the Rift Valley of Kenya, and I was used to running in temperatures that fluctuated between 50 and 75 degrees Celsius throughout the year. The weather is the one thing that can either make or destroy your marathon. You can only prepare so much for the weather, and you can’t control it. All you can do is make the appropriate adjustments, and run your best race. When you finish, you still have completed a marathon, which is an excellent accomplishment.
The Expo
It was my first time attending an expo. To me was like a huge Saturday outdoor marketplace, only that it was filled with sporting goods instead of vegetables or chickens. I really liked it because I could learn more about sports products.
The People I Met
I had to meet find new friends on my way finding the expo. The buildings and the street signs looked about the same to me. It was my first time in the United States, and I wasn’t familiar with how things were labeled. I had to stop some runners as they were walking across the street to my hotel to ask directions to the expo. They turned out to be two brothers from Grand Rapids, Michigan. The brothers were great people, and they offered to drive me to the expo and later to the pasta dinner.
The Pasta Dinner
At the pasta dinner, it was great to see the entire elite athlete field I was going to compete with the next day. Dinner was another different experience for me. Obviously, I ate pasta, which at that time, I never eaten before a race. I didn’t know if it would sustain me for the marathon. It did, though. I survived my first marathon!
When I look back on that day, I just remember that it was a beautiful cold morning that filled me with excitement for the challenge ahead. My goal was to run anything under 2:25, which I achieved with no race strategy plan (remember, sometimes it is best just to enjoy the experience).
After the race, I asked myself if I should give up on marathons and concentrate on other distances. Fourteen years later, with countless races behind me, I am still running marathons. In fact, it’s now my favorite distance.
What do you remember about your first marathon? Share your story with us.
Run Steady,
Coach Wilson
Today, I am sharing with you five memories from that experience. I hope to encourage all of you, no matter what your experience levels are, to enjoy the training and the racing that you are doing for what it is. Don’t worry if you feel like you don’t know everything that you need to know or that you aren’t adequately prepared. Enjoy the experience, and learn from your past performances. That is exactly what I have done throughout my running career.
 |
| Right Image, Detroit Free Press Marathon, Credit: Windsor Star |
Right out of the gate I have to say that the course itself is my best—and my worst memory—about the marathon. The route was fine; however, running on asphalt was not. Before this marathon, I had never run completely on asphalt. In Detroit, I felt like I was getting beat up with every step. I was used training on unpaved roads and hills in the countryside of my hometown. In Nairobi, national parks and the hills are easily accessible. There was no need to train on hard surfaces. What kept me going during the race, besides the hope of winning prize money, was that the course was well marked, the hydration stops were frequent and well-organized, there was music along the way, and there were lots of wonderful cheering spectators. Still, everything was new to me.
The Weather
The morning of the marathon was cold, a lot colder than I was used to. I am from the Rift Valley of Kenya, and I was used to running in temperatures that fluctuated between 50 and 75 degrees Celsius throughout the year. The weather is the one thing that can either make or destroy your marathon. You can only prepare so much for the weather, and you can’t control it. All you can do is make the appropriate adjustments, and run your best race. When you finish, you still have completed a marathon, which is an excellent accomplishment.
The Expo
It was my first time attending an expo. To me was like a huge Saturday outdoor marketplace, only that it was filled with sporting goods instead of vegetables or chickens. I really liked it because I could learn more about sports products.
The People I Met
I had to meet find new friends on my way finding the expo. The buildings and the street signs looked about the same to me. It was my first time in the United States, and I wasn’t familiar with how things were labeled. I had to stop some runners as they were walking across the street to my hotel to ask directions to the expo. They turned out to be two brothers from Grand Rapids, Michigan. The brothers were great people, and they offered to drive me to the expo and later to the pasta dinner.
The Pasta Dinner
 |
| Kenyan Food Left, Pasta Right |
When I look back on that day, I just remember that it was a beautiful cold morning that filled me with excitement for the challenge ahead. My goal was to run anything under 2:25, which I achieved with no race strategy plan (remember, sometimes it is best just to enjoy the experience).
After the race, I asked myself if I should give up on marathons and concentrate on other distances. Fourteen years later, with countless races behind me, I am still running marathons. In fact, it’s now my favorite distance.
What do you remember about your first marathon? Share your story with us.
Run Steady,
Coach Wilson
Monday, July 24, 2017
Race Recap: 2017 Team Gov Invitational 5K
This past weekend, my wife and I traveled to New Jersey so that she could visit her family, specifically her uncle who was taking a vacation away from his current home in Arizona. Our trip to NJ was short--we arrived there at about 10:00 pm on July 21, and we left at about 7:00 on July 23--but yet we were able to spend some good time with the family, and we squeezed in a 5K on July 22: the Team Gov Invitational 5K in Allenhurst, NJ.
The Team Gov 5K memorializes Todd McGovern, who died of cancer in the late 2000s. The race is organized by Seas It, the organization that Todd and his wife Amanda founded to help fund athletic events that, in turn, raise funds for cancer patients and their families.
The race itself was lovely--a modest-sized 5K that is timed, contains marked mile splits, two water stops, and bananas at the finish line! Remember when races gave out bananas at the finish line? Well, this race does, and it was just about the best thing on a hot Saturday morning.
The course is flat and fast, despite the many winding turns through the pretty side streets of Allenhurst. It also runs under a railroad bridge, over railroad tracks, down a main street, and on a beach boardwalk all within the span of 3.1 miles, so the scenery is great, too.
Kids, walkers, families, baby strollers, and competitive runners--all of them are welcome, so the whole event has a nice festive feel. Truly, it's a great way to start a Saturday at the shore.
For my part, I was mostly pleased with how I performed. As I wrote a few months back, I've spent the better part of the past eighteen months attending to some minor health issues and a variety of exciting work projects, and as a result, I took some time off from training. Saturday's 5K, therefore, marked my first race in 2017, as well as my first race in about nine months.
Given all of that, and including the heat, I was fine with how I ran: a respectable 20:05 at a 6:29 average clip. I used the run as a kind of tempo pickup in the midst of a seven-mile workout for the day. I kept the splits negative, and I ran at a pretty comfortable cruise pace. I finished seventh overall, and I think I was technically first in my age group (age awards were not given at the race).
As I also wrote a few months back, this getting close to being a masters-level runner has been a little challenging for me from a psychological standpoint (I only have about three months left in my thirties!). However, as we just saw, runners perform well at every age, so that 5K time can--and will--drop down to where I prefer it to be. It will just take time and more training.
In the meantime, I can, and should, enjoy the ride. And Saturday was a fun ride. If you're in the area next year, come out to run. Seas It will be happy to have you.
The Team Gov 5K memorializes Todd McGovern, who died of cancer in the late 2000s. The race is organized by Seas It, the organization that Todd and his wife Amanda founded to help fund athletic events that, in turn, raise funds for cancer patients and their families.
The race itself was lovely--a modest-sized 5K that is timed, contains marked mile splits, two water stops, and bananas at the finish line! Remember when races gave out bananas at the finish line? Well, this race does, and it was just about the best thing on a hot Saturday morning.
The course is flat and fast, despite the many winding turns through the pretty side streets of Allenhurst. It also runs under a railroad bridge, over railroad tracks, down a main street, and on a beach boardwalk all within the span of 3.1 miles, so the scenery is great, too.
Kids, walkers, families, baby strollers, and competitive runners--all of them are welcome, so the whole event has a nice festive feel. Truly, it's a great way to start a Saturday at the shore.
For my part, I was mostly pleased with how I performed. As I wrote a few months back, I've spent the better part of the past eighteen months attending to some minor health issues and a variety of exciting work projects, and as a result, I took some time off from training. Saturday's 5K, therefore, marked my first race in 2017, as well as my first race in about nine months.
Given all of that, and including the heat, I was fine with how I ran: a respectable 20:05 at a 6:29 average clip. I used the run as a kind of tempo pickup in the midst of a seven-mile workout for the day. I kept the splits negative, and I ran at a pretty comfortable cruise pace. I finished seventh overall, and I think I was technically first in my age group (age awards were not given at the race).
As I also wrote a few months back, this getting close to being a masters-level runner has been a little challenging for me from a psychological standpoint (I only have about three months left in my thirties!). However, as we just saw, runners perform well at every age, so that 5K time can--and will--drop down to where I prefer it to be. It will just take time and more training.
In the meantime, I can, and should, enjoy the ride. And Saturday was a fun ride. If you're in the area next year, come out to run. Seas It will be happy to have you.
Wednesday, July 19, 2017
Running, Racing, Hugging, Smiling: 2017 Masters Women 100 Meter Track Championships
By now, we're fairly certain that you have heard about Julia Hawkins, who just ran a 40.12 in the Masters Women 80-100+ 100 Meter USA Track & Field outdoor championships this past Saturday. If you haven't heard about this, watch USATF's video below. Hawkins, by the way, apparently started her running career at age 100, so it really is never too late, you know.
Also, that's Christel Donley (82) in the lead.
Even if you have already heard about this, and even if you have watched the video, watch it again. The whole thing, especially the hug at the end, really is the best thing.
Happy Wednesday!
Also, that's Christel Donley (82) in the lead.
Even if you have already heard about this, and even if you have watched the video, watch it again. The whole thing, especially the hug at the end, really is the best thing.
Happy Wednesday!
Friday, July 14, 2017
Coach Kiprunning LinkedIn Links
Social networking never stops. And so it is with that never-ending end in mind that we have begun building a LinkedIn profile for Coach Kiprunning. We invite you, via the link in the previous sentence, the marginal icon link on this blog, or the permanent footer link on the Coach Kiprunning website, to connect with us on LinkedIn. We'll be thrilled to be in your network.
As with all social media work, our LinkedIn profile is still very much in progress. Nevertheless, we will be happy to interact with you over there as well.
As with all social media work, our LinkedIn profile is still very much in progress. Nevertheless, we will be happy to interact with you over there as well.
Wednesday, June 28, 2017
Now Open: The Klingle Valley Trail
Saturday, June 24, 2017 saw the opening of the Klingle Valley Trail in Northwest Washington, DC. The conversion of this former commuter artery into its present state has been a long and controversial one that stretches back to 1991. WAMU offers a fairly comprehensive overview of the various jurisdictional tensions that have surrounded this small stretch of land.
For runners, walkers, and cyclists, the completion of this trail project will (just about) seamlessly connect the Rock Creek Trail along Beach Drive with the trails at the Tregaron Conservancy, which remains one of Washington's best lesser known attractions. Run there when you can!
For runners, walkers, and cyclists, the completion of this trail project will (just about) seamlessly connect the Rock Creek Trail along Beach Drive with the trails at the Tregaron Conservancy, which remains one of Washington's best lesser known attractions. Run there when you can!
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